Dumbbell Clean and Press
Expert Advice
Use a smooth motion to transition from the clean to the press, and avoid jerking the weights.
How-to-do Steps
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs.
- Bend at your hips and knees to lower the dumbbells to the floor.
- Explosively extend your hips and knees to raise the dumbbells to your shoulders.
- Rotate your wrists as you do so, so that your palms face forward at the top of the clean.
- Press the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back to your shoulders and then to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Clean and Press primarily targets the Quads, Biceps, Forearms, Shoulders, Lats, Calves, Glutes, Hamstrings, Chest, Abs, Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads10%
Biceps10%
Forearms10%
Shoulders10%
Lats10%
Calves10%
Glutes10%
Hamstrings10%
Chest10%
Abs5%
Traps5%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Clean and Press work?
Dumbbell Clean and Press primarily targets the Quads, Biceps, Forearms, Shoulders, Lats, Calves, Glutes, Hamstrings, Chest, Abs, Traps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Clean and Press?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Clean and Press suitable for beginners?
Dumbbell Clean and Press is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
