Single Arm Pulley Clean and Press with DB
Olympic-inspired move developing explosive power through the entire posterior chain
ShouldersBeginnerStrengthPull-Push
At a glance
| Muscles worked | Primary: Shoulders, Traps. Secondary: Full body |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Pull-Push |
| Sets & reps | 5 sets × 8 reps |
| Estimated calories burned | ~115 kcal |
How to do it
- while holding one weight up perform a clean and press with a pulley
Equipment
- pulley optional
Coaching tips
Benefits
Olympic-inspired move developing explosive power through the entire posterior chain
Common mistakes
Not using hip drive on clean; pressing without full wrist turnover
Make it harder
Increase dumbbell weight; chain multiple reps without resetting
Make it easier
Break into clean and press as two separate movements
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 8-10 repsGeneral 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.