Strength

Dumbbell Clean

The Dumbbell Clean is a full body exercise that boosts strength, power, speed, and flexibility. It targets the legs, arms, back, and core by lifting a dumbbell from the ground to your shoulders.
View all exercises
Dumbbell Clean instructions
Step-by-step instructions
1
Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing towards you.
2
Bend your knees and push your hips back, as if you're about to sit on a chair.
3
Quickly stand up straight while simultaneously swinging the dumbbells upward to shoulder height, keeping them close to your body.
4
Turn your wrists quickly so that the dumbbells rest on your shoulders, with palms facing forward and elbows bent.
5
Reverse the motion to return the dumbbells to the starting position and repeat for the programmed number of reps.
Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing towards you.
Bend your knees and push your hips back, as if you're about to sit on a chair.
Quickly stand up straight while simultaneously swinging the dumbbells upward to shoulder height, keeping them close to your body.
Turn your wrists quickly so that the dumbbells rest on your shoulders, with palms facing forward and elbows bent.
Reverse the motion to return the dumbbells to the starting position and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Dumbbell Renegade Row with trainwell
Dumbbell Renegade Row
The Dumbbell Renegade Row targets your arms, back, and core, enhancing strength and stability as you alternate lifting each dumbbell. It's a full-body exercise designed for boosting overall body stability.
Try it out
Strength
Alternating Dumbbell Lateral Raise with trainwell
Alternating Dumbbell Lateral Raise
Discover the Alternating Dumbbell Lateral Raise, a superb exercise to strengthen and tone shoulders. Alternately lift and lower dumbbells to shoulder level to improve stability and boost upper body strength.
Try it out
Bodyweight
Push Up Hold with trainwell
Push Up Hold
Push Up Hold is an effective workout for strengthening arms, shoulders, and chest and improving stability and balance. This exercise, involving holding a high plank position, targets various muscles to boost body strength and endurance.
Try it out
Start your fitness journey today
Enjoying exercises like Dumbbell Clean, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer