# Single-Arm Dumbbell Clean and Press

URL: https://heatsy.app/ex/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: Legs, Glutes, Shoulders, Back, Arms

## Muscles

- Main: Deltoid, Gluteus Maximus, Triceps
- Helps: Serratus Anterior, Trapezius, Erector Spinae, Vastus Lateralis, Vastus Medialis, Biceps Femoris, Semitendinosus
- Holds: Quadratus Lumborum, Rectus Abdominis, External Oblique, Flexor Digitorum Superficialis

## Equipment

- Dumbbells

## Technique

1. Stand with a dumbbell in one hand hanging in front of the thigh, feet hip-width apart.
2. Hinge at the hips and bend the knees slightly, then drive up powerfully and shrug.
3. Pull the dumbbell close to the body and rotate the elbow under it so the bell lands at the shoulder.
4. Dip slightly and press the dumbbell overhead to lockout.
5. 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.

## Alternatives

- [Dumbbell Clean and Press](https://heatsy.app/ex/dumbbell-clean-and-press)
- [Kettlebell Clean and Press](https://heatsy.app/ex/kettlebell-clean-and-press)
- [Single-Arm Dumbbell Push Press](https://heatsy.app/ex/single-arm-dumbbell-push-press)