Dumbbell Clean

Note: This is just a visual reference — it may vary depending on your setup.

Strength Full Body

Full Body

Muscle Activation

Front Deltoid · Glute · Quadricep · Shoulders

90%

Core · Shoulders

10%

Equipment

Dumbbell

Setup / Starting Position

Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides.

Exercise Position

Lower into a squat position, then explosively pull the Dumbbell up to shoulder height.

Form & Performance

Catch the Dumbbell at shoulder height, bending your elbows and rotating your wrists to bring the Dumbbell to a rack position.