Pulley Row with DB Clean and Press
Full-body power move combining rowing strength with explosive clean and press
ShouldersBeginnerStrengthPull-Push
At a glance
| Muscles worked | Primary: Shoulders, Back. Secondary: Arms, Core, Traps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Pull-Push |
| Sets & reps | 5 sets × 8 each side |
| Estimated calories burned | ~120 kcal |
How to do it
- while holding a dumbbell in one hand and facing a pulley,
- perform a clean and press with the dumbbell and a row with the pulley
Equipment
- pulley, and dumbbell optional
Coaching tips
Benefits
Full-body power move combining rowing strength with explosive clean and press
Common mistakes
Losing lumbar curve on row; not fully locking out press overhead
Make it harder
Increase dumbbell weight; add tempo on the eccentric
Make it easier
Perform row only or press only separately
Breathing
Exhale when pressing up
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
Pole Overhead Shoulder Warm Up Stretch
Beginner · 3 sets × 10-12 repsSupine Neck Flexion
Beginner · 3 sets × 12-15 repsStanding Leaning Reach with Olympic Rings
Intermediate · 3 sets × 8-12 each sideSide Plank Single Arm Bodyweight Reverse Fly
Intermediate · 3 sets × 10-12 repsHigh Pull to Push Out with One Bumper Plate
Intermediate · 3 sets × 10-12 repsShoulder Sculpt Warmup Up Forward Back Down with DB
Beginner · 3 sets × 10 secondsGeneral 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.