Dumbbell Clean
Hinge with a flat back, keep dumbbells close. Explosively extend, shrug, and pull to a front rack; stand tall, then lower with control. Builds full-body power and strength.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set the feet hip-width and grip the weight with a neutral spine.
- Brace the core and keep the shoulders over the weight.
- Drive through the legs and extend the hips hard.
- Keep the weight close as it travels upward.
- Receive the weight in a stable rack position.
- Stand tall before lowering under control.
Watch for
- Pulling early with the arms.
- Letting the weight swing away from the body.
- Catching with a loose core or soft shoulder position.
Breathing
Inhale and brace before the pull, exhale after the catch is stable.
Tip
Practice the catch with light weight before making the pull heavier.
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