Double Dumbbell Lift and Press
Combines a lift (clean or high pull) with an overhead press for full-body power and shoulder strength.
ShouldersIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: shoulders. Secondary: legs, core, triceps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 3 sets × 8-10 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Stand holding dumbbells at the sides or in a hang position.
- Explosively lift the dumbbells toward the shoulders.
- Immediately press them overhead.
- Lower with control and repeat.
- Keep the core braced throughout.
Equipment
- Dumbbells
Coaching tips
Benefits
Combines a lift (clean or high pull) with an overhead press for full-body power and shoulder strength.
Common mistakes
Avoid using excessive momentum or arching the lower back on the press.
Make it harder
Increase dumbbell weight or add a pause at the top.
Make it easier
Break the movement into separate lift and press phases.
Breathing
Exhale on the press, inhale on the lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 1 sets × 20sGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.