Strength

Dumbbell One Arm Snatch

The Dumbbell One Arm Snatch is a powerful exercise enhancing strength, power, and athletic performance. It targets the upper back, shoulders, and hips, involving a quick motion to lift a dumbbell overhead.

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Dumbbell One Arm Snatch instructions

Step-by-step instructions

Stand tall with feet shoulder-width apart, and a dumbbell between your feet.

Bend at your hips and knees, grasp the dumbbell with one hand and palm facing your body.

Lower your torso and, in one move, pull the dumbbell upwards while rising to a full standing position.

Continue to lift the dumbbell above your shoulder, until your arm is fully extended.

Lower the dumbbell back down in a controlled motion, switch hands and repeat for the programmed number of reps.

Stand tall with feet shoulder-width apart, and a dumbbell between your feet.

Bend at your hips and knees, grasp the dumbbell with one hand and palm facing your body.

Lower your torso and, in one move, pull the dumbbell upwards while rising to a full standing position.

Continue to lift the dumbbell above your shoulder, until your arm is fully extended.

Lower the dumbbell back down in a controlled motion, switch hands 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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