ShouldersIntermediate
Dumbbell Clean and Press
Two dumbbells are cleaned from the hang or floor to the shoulders and then pressed overhead. It builds full-body power and overhead strength.
Primary muscles
- Front Delts
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
Secondary muscles
- Triceps
- Side Delts
- Quadriceps
- Lower Back (Erector Spinae)
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.