Dumbbell Clean
Muscle Groups: Quads, Hamstrings, Glutes, Traps
Dumbbell Clean focuses on Quads, Hamstrings, Glutes, Traps, with Calves, Shoulders, Traps, Biceps, Forearm, Lower Back, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Clean with proper form and technique.
- 1
Stand with feet shoulder-width apart, holding a dumbbell in one hand near your hip.
- 2
Lower the dumbbell slightly, then quickly extend your hips and knees, pulling the weight up towards your shoulder in one smooth motion.
- 3
Rotate your wrist as you lift, finishing with your elbow pointed forward and the dumbbell at shoulder height.
- 4
Lower the dumbbell back to the starting position and repeat or switch sides.
Tips for Success
These tips will help you perform Dumbbell Clean safely and effectively while maintaining proper form.
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Keep your back straight and avoid rounding your shoulders to prevent injury.
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Use your legs and hips to lift the weight, not your arms; this ensures proper form and engages the right muscles.
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Start with a lighter weight to master the movement pattern before attempting heavier weights.
Secondary Muscles
While Dumbbell Clean primarily targets Quads, Hamstrings, Glutes, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Calves, Shoulders, Traps, Biceps, Forearm, Lower Back, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dumbbell Clean, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Clean, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
