Full BodyIntermediate
Dumbbell Clean
A clean with a dumbbell in each hand, pulled from the floor and received on the shoulders in a squat. It teaches the jump-and-catch of the clean with a more forgiving implement than a barbell.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Quadriceps
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Calves (Gastrocnemius)
- Front Delts
- Biceps
- Forearm Flexors
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 60–120s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.