Full BodyIntermediate
Single-Arm Dumbbell Clean
A dumbbell is pulled explosively from the hang or floor and received on the shoulder with one arm. It develops unilateral hip power and serves as an accessible entry to Olympic-style lifting.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
Secondary muscles
- Quadriceps
- Lower Back (Erector Spinae)
- Obliques
- Front Delts
- Biceps
- Sets
- 3–4
- Reps
- 5–8 per side
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.