Dumbbell Clean

ForearmsGlutesDeltoidsHamstringsQuadricepsTrapeziusCalvesDumbbellBeginner
1. Stand with your feet shoulder-width apart. 2. Hold a dumbbell in each hand at arm's length, palms facing your thighs. 3. Bend your knees and lower your body into a partial squat, keeping your back straight. 4. Explosively extend your hips and knees, simultaneously shrugging your shoulders. 5. Pull the dumbbells towards your shoulders, keeping them close to your body. 6. Rotate your wrists and flip the dumbbells over as they reach shoulder height. 7. Catch the dumbbells at your shoulders, palms facing forward. 8. Lower the dumbbells back to starting position with control.

How to perform the Dumbbell Clean

  1. Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Clean using your dumbbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your forearms.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your forearms rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

Build a free routine

Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.

View staged routine (0)

Variations of Dumbbell Clean

Dumbbell Power Clean

DumbbellIntermediate

The Dumbbell Power Clean is a dynamic exercise that develops strength and power in the lower and upper body.Start wit…

View

Dumbbell Standing Cross Clean

DeltoidsDumbbellIntermediate

The Dumbbell Standing Cross Clean is a dynamic exercise that targets multiple muscle groups, including the shoulders,…

View

Related exercises

Bent-over Row - Back (WRONG-RIGHT)

Latissimus DorsiDumbbellIntermediate

The Bent-over Row targets your back muscles effectively. This exercise improves strength and stability in your upper …

View

Biceps Curl - Arms Body (WRONG-RIGHT)

BicepsDumbbellBeginner

The biceps curl targets the biceps muscles in your arms. This exercise helps to build strength and definition.Stand w…

View

Burpee Over the Dumbbell

DumbbellIntermediate

The Burpee Over the Dumbbell is a dynamic full-body exercise that combines a burpee with a jump over a dumbbell.Start…

View

Chest Fly - Arms (WRONG-RIGHT)

Pectoralis MajorDumbbellIntermediate

The Chest Fly targets the chest muscles effectively. You perform this exercise by lying on a bench and extending your…

View

Concentration Curl - Arms (WRONG-RIGHT)

BicepsDumbbellIntermediate

The concentration curl isolates the biceps for maximum muscle engagement. This exercise is performed seated, focusing…

View

Deep Push Up

DeltoidsDumbbellBeginner

Start in a high plank position with your hands slightly wider than shoulder-width apart. Keep your body in a straight…

View

Dumbbell 4 Ways Lateral Raise

DeltoidsDumbbellIntermediate

The Dumbbell 4 Ways Lateral Raise targets the shoulders through multiple angles, enhancing muscle activation.Stand wi…

View

Dumbbell 6 Ways Raise

DeltoidsDumbbellIntermediate

The Dumbbell 6 Ways Raise targets the shoulders and upper back. This exercise involves raising the dumbbells in multi…

View
0 exercises staged Save your routine — sign up free.
Review Sign up free