Dumbbell clean and press

The dumbbell clean and press is a full-body movement that targets both the lower and upper body. The clean utilizes the muscles of the hips, legs, glutes, back, and biceps, while the press utilizes the shoulders and triceps. It can be trained in low to moderate reps for strength, or for higher reps, such as 8-12 reps per set or more, for muscle building or metabolic conditioning.


  1. Works quads, hamstrings, glutes, shoulders, back, arms, and core
  2. Great way to build muscle and strength with minimal equipment
  3. Can be done with a single dumbbell, alternating presses, seesaw presses, or double presses
  4. Serious cardiovascular challenge and calorie burn
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Dumbbell clean and press Images


Dumbbell clean and press Instructions

Dumbbell clean and press muscle diagram