Dumbbell Single Arm Clean and Press

How to do it

Stand with a dumbbell on the floor between your feet. Hinge down and grip it with one hand, then explosively extend your hips and knees to pull the dumbbell up and catch it at your shoulder. From there, press it overhead until your arm is fully extended, then reverse the movement back to the floor.

1. 1Drive through your legs and hips to launch the dumbbell to your shoulder
2. 2Feel your shoulder and triceps press the weight overhead
3. 3Keep your core braced and a stable stance through both phases

Common mistakes

• ×Don't round your back as you pull the dumbbell off the floor
• ×Avoid pressing with a back arch or letting the weight drift forward
• ×Don't let the elbow flare out of the press path

Muscles worked

The dumbbell single arm clean and press mainly works the front delts, with the triceps, upper traps, glutes, forearms, lower back, upper abs, lower abs, obliques, quads, hamstrings, and side delts assisting.

• Front DeltsPrimary
• TricepsSupport
• Upper TrapsSupport
• GlutesSupport
• ForearmsSupport
• Lower BackSupport
• Upper AbsSupport
• Lower AbsSupport
• ObliquesSupport
• QuadsSupport
• HamstringsSupport
• Side DeltsSupport
• Upper ChestMinor
• Mid TrapsMinor
• CalvesMinor