Dumbbell Clean & Press
Full body strength & power! The Dumbbell Clean & Press builds muscle and improves coordination. Get a great workout!
The Dumbbell Clean & Press is a compound exercise that mainly works the quads and back, with help from the chest and triceps. You'll need: dumbbells.
Required Equipment
Dumbbell Clean & Press Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Dumbbell Clean & Press Variations and Alternatives
How to do the Dumbbell Clean & Press
Start with your feet shoulder-width apart, holding a pair of dumbbells in front of you, palms facing your body.
Keep your back straight, bend at the knees and hips to lower into a squat position and grab the dumbbells from the floor.
In an explosive movement, drive up through your heels, extending your knees and hips to power the dumbbells upward.
As the dumbbells rise, quickly flip your wrists and catch them at shoulder height, in a front squat position, with elbows up high.
Immediately perform a front squat by lowering your body back into the squat position.
As you drive back up out of the squat, use the momentum to press the dumbbells overhead, fully extending your arms.
Lower the dumbbells back to your shoulders and then to the starting position to complete one repetition.
Repeat for the desired number of repetitions, making sure to maintain proper form throughout the exercise.
Please be sure to perform this exercise with a weight that is manageable for you to maintain proper form and prevent injury. If you're new to the exercise, practicing with a lighter weight before increasing the load is advisable.
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Dumbbell Clean & Press FAQs
What muscles does the Dumbbell Clean & Press work?
The Dumbbell Clean & Press mainly works the quads and back, with help from the chest and triceps. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Dumbbell Clean & Press?
Dumbbells.
Is the Dumbbell Clean & Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Clean & Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Clean & Press variations and alternatives?
Similar exercises include the Barbell Single-Arm Clean & Twisted Press, Barbell Clean & Jerk, Barbell Clean & Press and Barbell Clean High Pull.
Training calculators
Work out the numbers behind your training before your next session.
- How do I calculate my TDEE?Estimate the calories you burn across a full day, training included.
- How many calories do I burn at rest?Calculate your basal metabolic rate, the energy your body uses at rest.
- How does my strength compare?Check your estimated max and the strength level it puts you at.
- How can I plan my strength progression?Map out a plan for your squat, bench press or deadlift.