NOW Fitness · Exercise library
Dumbbell Single Arm Clean and Press
- Main muscle
- Front Delts
- Muscle group
- Shoulders
- Equipment
- Dumbbells
How to do it
- 1Stand with a dumbbell on the floor between your feet, hips hinged back.
- 2Grip the dumbbell and drive through your legs to pull it up explosively.
- 3Catch the dumbbell at your shoulder as you drop slightly into a quarter squat.
- 4Stand up and press the dumbbell overhead until your arm is locked out.
- 5Lower it back to your shoulder, then to the floor, and repeat before switching arms.
Coaching cues
- Drive with the legs
- Catch at the shoulder
- Finish with a strong press
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