Scan to open on your phonegymvim.app/exercises/dumbbell-single-arm-clean-and-press

Dumbbell Single Arm Clean And Press 10s · no sound

Dumbbell Single Arm Clean And Press

A two-stage explosive lift — clean a dumbbell from the floor to the shoulder, then press it overhead. Conditioning meets full-body strength.

Primary muscle
Abs, Front Delts, Glutes
Equipment
Dumbbell
Difficulty
Advanced
Movement
Push
Share

How to do it

  1. Stand with a dumbbell on the floor between your feet and squat down to grip it with one hand.
  2. Set a flat back, brace your core, and look straight ahead with the dumbbell hanging between your knees.
  3. Drive through your heels and explode upward, pulling the dumbbell straight up close to your body.
  4. Catch the dumbbell at shoulder height with the elbow tucked under and your knees softly bent.
  5. Stand fully tall, then press the dumbbell straight overhead until your arm reaches full lockout.
  6. Lower the dumbbell back to your shoulder, then to the floor under control before the next rep.

Common mistakes

  • Rounding the lower back during the pull from the floor, which puts the spine at high risk under load.
  • Curling the dumbbell to the shoulder with the arm instead of using the hips to drive it up.
  • Pressing overhead before standing fully tall, turning the lift into an unstable push press.
  • Dropping the dumbbell back down without control, which can injure the shoulder or wrist.

Muscles worked

Primary
AbsFront DeltsGlutes

Same movement, other equipment

Barbell Clean And Press Advanced Barbell Clean And Press Abs Barbell Behind-the-Neck Press Advanced Behind-the-Neck Press Front Delts Barbell Pike Push-Up/Handstand Push-Up Advanced Pike Push-Up/Handstand Push-Up Front Delts Bodyweight Barbell Overhead Press Intermediate Barbell Overhead Press Front Delts Barbell

Plans that include the Dumbbell Single Arm Clean And Press

Complete Athlete
Complete Athlete
Days a week
5× a week
Session
~50 min
Level
Advanced
Equipment
Gym
 Fat Loss Density Circuits
Fat Loss Density Circuits
Days a week
5× a week
Session
~40 min
Level
Advanced
Equipment
Gym
 Functional Performance
Functional Performance
Days a week
5× a week
Session
~45 min
Level
Advanced
Equipment
Gym

Similar exercises

Turkish Get-Up (Dumbbell) Intermediate Turkish Get-Up (Dumbbell) Abs Dumbbell Barbell Muscle Snatch Intermediate Barbell Muscle Snatch Abs Barbell Barbell Power Snatch Intermediate Barbell Power Snatch Abs Barbell Barbell Snatch Advanced Barbell Snatch Abs Barbell Dumbbell Thruster Intermediate Dumbbell Thruster Front Delts Dumbbell

Good to know

What muscles does the Dumbbell Single Arm Clean And Press work?
Mainly the abs, front delts and glutes.
What equipment do you need for the Dumbbell Single Arm Clean And Press?
It uses dumbbells. Without it, the Barbell Clean And Press and the Behind-the-Neck Press train the same muscles the same way.
Is the Dumbbell Single Arm Clean And Press good for beginners?
GymVim rates it advanced. For a beginner-rated exercise on the same muscle and movement, see the Band Overhead Press.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod