Strength

Dumbbell Clean And Press

The Dumbbell Clean And Press targets the entire body, focusing on shoulders, arms, and lower body. This two-part exercise boosts body strength, power, and imparts explosiveness while building strong shoulders.

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Dumbbell Clean And Press instructions

Step-by-step instructions

Stand straight with your feet shoulder-width apart, holding one dumbbell in each hand near your thighs.

Bend your knees slightly, then jump up and quickly lift the dumbbells up to your shoulders.

After the dumbbells reach shoulder height, swiftly press them overhead until your arms are fully extended.

Lower the dumbbells back to your shoulders, then back down to the starting position.

Repeat the movement for the recommended amount of reps.

Stand straight with your feet shoulder-width apart, holding one dumbbell in each hand near your thighs.

Bend your knees slightly, then jump up and quickly lift the dumbbells up to your shoulders.

After the dumbbells reach shoulder height, swiftly press them overhead until your arms are fully extended.

Lower the dumbbells back to your shoulders, then back down to the starting position.

Repeat the movement for the recommended amount 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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