Dumbbell Clean
How to do the Dumbbell Clean with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Calves, Forearms, Glutes, Lower Back, Quads, Shoulders, Traps
Dumbbell
How to do the 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.
Log it, see it on your body.
Every Dumbbell Clean set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Dumbbell Clean fits
The Dumbbell Clean shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Dumbbell Clean: common questions
What muscles does the Dumbbell Clean work?
The Dumbbell Clean primarily works the Hamstrings. It also recruits the Calves, Forearms, Glutes, Lower Back, Quads, Shoulders and Traps as supporting muscles.
Is the Dumbbell Clean suitable for beginners?
The Dumbbell Clean is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Dumbbell Clean?
To do the Dumbbell Clean you'll need a dumbbell.
Is the Dumbbell Clean a compound or isolation exercise?
The Dumbbell Clean is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Dumbbell Clean with correct form?
Begin standing with a dumbbell in each hand with your feet shoulder width apart. Follow the full step-by-step above for the complete movement.
Log your Dumbbell Clean sets, free.
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