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Dumbbell Clean & Press

Learn how to properly perform the Dumbbell Clean & Press with this complete demonstration video.

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What is the Dumbbell Clean & Press?

The Dumbbell Clean & Press is a compound exercise that works numerous muscles of the upper and lower body, including the shoulders, arms, back, and legs. This exercise is excellent for developing power, strength, and endurance. Suitable for both beginners and advanced athletes, it can be incorporated into a comprehensive strength training program.

How to properly perform the Dumbbell Clean & Press

  1. Stand with your feet shoulder-width apart and a dumbbell in each hand, palms facing your body.
  2. Bend your knees and hinge at the hips to lower the dumbbells to the ground.
  3. Explosively extend your hips and knees to jump, simultaneously pulling the dumbbells up towards your shoulders.
  4. As the dumbbells reach shoulder level, press them overhead by fully extending your arms.
  5. Lower the dumbbells back to shoulder level, then control the descent as you lower them to the starting position.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Shoulders:

Chest Supported Rear Delt FlyLateral Raise MachineHandstand Push Up (female) Upper Arms

Explore more exercises with Dumbbells or other exercises for Shoulders.

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