Legs · Dumbbell
Dumbbell Kneeling Hold to Stand Clean Grip
How to do the dumbbell kneeling hold to stand clean grip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Kneel on both knees holding a pair of dumbbells racked at your shoulders in a clean grip. Drive through one foot and then the other to stand fully upright, keeping the dumbbells locked at your shoulders. Step back down to kneeling with control and alternate the lead leg.
- 1Drive up through your heels using your glutes and quads
- 2Keep the dumbbells stacked over your shoulders and your torso tall
- 3Brace your core hard to stay balanced through the transition
Common mistakes
- Don't let the dumbbells pull you forward or your chest drop
- Avoid pushing off your hands or rocking to stand
- Don't let your front knee cave inward as you rise
Muscles worked
The dumbbell kneeling hold to stand clean grip mainly works the glutes and quads, with the hamstrings, forearms, lower back, upper traps, upper abs, lower abs, and front delts assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsSupport
- ForearmsSupport
- Lower BackSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- Front DeltsSupport
- ObliquesMinor
- CalvesMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the dumbbell kneeling hold to stand clean grip for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
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Last reviewed June 2026.