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Dumbbell Clean and Press

Dumbbell Clean and Press

The Dumbbell Clean and Press is a dynamic, full-body exercise that targets multiple muscle groups simultaneously. It is a compound movement that combines elements of both the clean and the press, making it a challenging exercise that offers numerous benefits for strength, power, and muscle development. To perform the Dumbbell Clean and Press, you start by gripping a pair of dumbbells, standing with your feet shoulder-width apart. With a slight bend in your knees, hinge forward at the hips, keeping your back flat and core engaged. From this position, explosively extend your hips and shrug your shoulders to generate momentum to pull the dumbbells up to your shoulders, catching them in a racked position. Once the dumbbells are at your shoulders, quickly press them overhead by extending your arms while keeping your core tight and your lower body stable. It is crucial to maintain proper form throughout the movement, ensuring that your knees and elbows are fully extended during the press. The Dumbbell Clean and Press engages multiple muscle groups, including the shoulders, legs, glutes, back, and core. It is an excellent exercise for building overall strength and power, promoting muscle hypertrophy, and enhancing athletic performance. Additionally, due to its compound nature, this exercise also provides cardiovascular benefits by elevating your heart rate and increasing calorie burn. Incorporating the Dumbbell Clean and Press into your workout routine can bring variety and challenge to your training while targeting multiple muscle groups simultaneously. Remember to start with lighter weights and focus on mastering the proper technique before progressing to heavier loads. Regularly including this exercise in your workout regimen will help you achieve your fitness goals and improve your overall strength and conditioning.


  • Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  • Bend your knees and lower your body into a squat position, keeping your back straight and chest lifted.
  • Explosively extend your hips, knees, and ankles to generate upward momentum and raise the dumbbells to shoulder level.
  • As the dumbbells reach shoulder level, quickly drop beneath them by flexing your knees and hips, allowing your arms to catch the dumbbells at shoulder height. This is known as the 'clean' portion of the exercise.
  • From the bottom of the catch position, stand up and press the dumbbells overhead by extending your arms. Exhale during this phase.
  • Pause for a moment at the top and then slowly lower the dumbbells back to shoulder level.
  • Lower your body back into the squat position to begin the next repetition.
  • Repeat the exercise for the desired number of sets and repetitions, ensuring proper form and control throughout the movement.

Tips & Tricks

  • Focus on proper form and technique to prevent injury and maximize results.
  • Incorporate both the clean and press movements in a smooth and controlled manner.
  • Engage your core by maintaining a tight midsection throughout the exercise.
  • Utilize your legs to generate power during the clean portion of the movement.
  • Choose an appropriate weight that challenges you without compromising form.
  • Include variations of the dumbbell clean and press such as single-arm or alternating arm movements to target different muscle groups.
  • Incorporate the exercise into a well-rounded strength training program to improve overall upper body and core strength.
  • Start with light weights and gradually increase the load as your strength and technique improve.
  • Remember to breathe properly by exhaling during the press and inhaling during the clean.
  • Stay consistent with your training and gradually increase the frequency and intensity of your dumbbell clean and press workouts for continued progress.

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