Single-Arm Dumbbell Clean
A dumbbell is pulled explosively from the hang or floor and received on the shoulder with one arm. It develops unilateral hip power and serves as an accessible entry to Olympic-style lifting.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
Secondary muscles
- Quadriceps
- Lower Back (Erector Spinae)
- Obliques
- Front Delts
- Biceps
- Sets
- 3–4
- Reps
- 5–8 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet hip-width, a dumbbell between the feet or hanging in one hand at the knee, back flat.
Hinge with the dumbbell between the knees and the free arm out for balance.
Drive the hips forward and extend the legs explosively.
Pull the dumbbell up close to the body with the elbow high.
Rotate the elbow under and catch the dumbbell on the front of the shoulder in a quarter squat.
Stand tall, then lower the dumbbell under control and switch sides after the set.
Breathing: Exhale as you drive up and catch, and inhale as you lower.
Coaching tips
Hips, not arms
Keep it close
Soft catch on the shoulder
Common mistakes
Curling the dumbbell up
Twisting the torso
Rounding the back at the bottom
Letting the weight crash onto the shoulder
Safety notes
Start light to learn the timing of the catch.
Keep a neutral spine when reaching for the dumbbell at the floor.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.