Dumbbell Clean
Primary
Shoulders
Secondary
Traps, Hamstrings, Glutes
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Dumbbell Clean targets your shoulders through a pulling movement pattern. Use for power development for optimal results.
Everything You Need to Know About the Dumbbell Clean
The Dumbbell Clean is a intermediate difficulty exercise that targets your Traps and Shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for power development for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced lifters. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Dumbbell Clean
Primary
Secondary
Stabilizers
Dumbbell Clean form guide
- 1
Stand with dumbbells at your sides.
- 2
Hinge at the hips slightly.
- 3
Explosively extend your hips.
- 4
Shrug the dumbbells up.
- 5
Catch them at shoulder height.
- 6
Stand tall, then lower and repeat.
What are the best tips for the Dumbbell Clean?
Power comes from the hips.
Catch in the front rack position.
Good for power development.
Can be done single or double arm.
What are common Dumbbell Clean mistakes to avoid?
All arm pulling for optimal results.
On pulling movements like the Dumbbell Clean, this mistake typically means your arms are doing work that should come from your Traps. Initiate every rep by engaging your Traps first, then let your arms follow.
No hip involvement for optimal results.
Losing hip position during the Dumbbell Clean shifts the loading pattern away from your Traps and can compress your lower back. Stay planted and let your Traps do the work.
Poor catch position.
On pulling movements like the Dumbbell Clean, this mistake typically means your arms are doing work that should come from your Traps. Initiate every rep by engaging your Traps first, then let your arms follow.
Is the Dumbbell Clean right for you?
Intermediate to advanced lifters.
How to Program the Dumbbell Clean
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 6-8 reps. Rest 90s.
What are good alternatives to the Dumbbell Clean?
Other Variations
- Single-Arm DB Clean
- Clean and Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Dumbbell Clean — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Learn proper technique.
- Start light.