Single-Arm Dumbbell Clean and Press
Also known as: Single-Arm DB Clean and Press, One-Arm Dumbbell Clean and Press, Unilateral Dumbbell Clean and Press, One-Arm DB Clean and Press
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand with a dumbbell in one hand hanging in front of the thigh, feet hip-width apart.
- Hinge at the hips and bend the knees slightly, then drive up powerfully and shrug.
- Pull the dumbbell close to the body and rotate the elbow under it so the bell lands at the shoulder.
- Dip slightly and press the dumbbell overhead to lockout.
- Lower to the shoulder then the thigh, reset and repeat; switch sides.
Cues
- Make the legs and hips do the work for the clean.
- Keep the dumbbell close to your body as it rises.
- Keep the torso upright through the press.
Common mistakes
- Curling the weight up with the arm.
- Letting the dumbbell crash on the shoulder.
- Twisting or leaning to the side during the press.
- Rounding the lower back at the start.