Standing Single Dumbbell Clean and Press 1
Standing single dumbbell clean and press
ShouldersIntermediatePowerComplex
At a glance
| Muscles worked | Primary: Full body and shoulders |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Power · Complex |
| Sets & reps | 3 sets × 6-10 each arm |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Stand holding dumbbell
- Step 2: Clean dumbbell to shoulder
- Step 3: Dip and drive
- Step 4: Press overhead
- Step 5: Lower controlled
Equipment
- Dumbbell optional
Coaching tips
Benefits
Standing single dumbbell clean and press
Common mistakes
Poor hip drive
Make it harder
Increase speed
Make it easier
Dumbbell press only
Breathing
Explosive exhale
Build a workout with this exercise
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Intermediate · 4 sets × 10-12 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.