Dumbbell Clean
The Dumbbell Clean is a intermediate compound movement that activates 8 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The calves and forearms and glutes and lower back and quadriceps and shoulders and traps assist as stabilizers throughout the range of motion.
How to Dumbbell Clean
- 1
Begin standing with a dumbbell in each hand with your feet shoulder width apart.
- 2
Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position.
- 3
To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.
- 4
After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.
- 5
Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Dumbbell Clean work?
The Dumbbell Clean primarily works the Hamstrings. Secondary muscles include the Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps, which assist during the movement.
Is the Dumbbell Clean good for beginners?
The Dumbbell Clean is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Dumbbell Clean?
You need dumbbell to perform the Dumbbell Clean. Most commercial gyms will have this available.
Track Your Progress
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