FitCi
FitCi › Exercise Guide › Dumbbell Clean

How to do Dumbbell Clean

Primary muscle: Full Body · Secondary: Glutes, Legs, Shoulders

Full BodyIntermediateDumbbellCompound
Dumbbell Clean start and end positionDumbbell Clean start and end position

Step-by-step

  1. Hold dumbbells at your sides and push your hips back into a half squat
  2. Extend your hips and legs explosively to accelerate the dumbbells
  3. Shrug your shoulders to carry the dumbbells upward
  4. Whip your elbows underneath to catch the dumbbells at shoulder height
  5. Stand fully, lower the dumbbells under control, and repeat

Coaching tip

Unlike a bar, dumbbells never catch on your knees; the safest clean variant for learning explosiveness.

Caution

Skip this move or ask a professional first if you have pain or an injury in: lower back, shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.

More full body exercises

Add this exercise to your program

Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.

Get it on the App StoreGet it on Google Play