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.

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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

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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The Thumb Forearm Stretch is a simple yet effective exercise for improving your wrist flexibility and relieving tension in the arms. This exercise is great for those who spend a lot of their day typing or doing manual work as it can help prevent strain in the wrists and forearms. It involves a gentle pull of the thumb towards the body, which stretches the forearm. The Thumb Forearm Stretch is also beneficial for rehab after wrist injuries. It's a quick and easy way to keep your forearm muscles healthy and flexible.

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