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Dumbbell Clean

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

Equipment

Dumbbell

HOW TO PERFORM

1. Stand with a dumbbell in each hand at arm's length, palms facing in, feet hip width.
2. Hinge to bring the dumbbells to just above the knees, back flat and the shoulders over them.
3. Extend the hips and knees explosively and shrug, keeping the dumbbells close to the body.
4. Pull the elbows up, then drop into a quarter squat as you turn the dumbbells over onto the front of the shoulders, elbows forward.
5. Stand tall, then lower the dumbbells to the thighs for the next rep.

FORM TIPS

• The hips throw the dumbbells up and the arms only guide them onto the shoulders. If you are curling them up, go lighter.
• Bend the knees as the dumbbells land so they settle on the shoulders softly.

TARGET MUSCLES

Primary

• Glutes
• Hamstrings

Secondary

• Shoulders
• Traps
• Lower Back
• Forearms

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Related: All exercises · How every exercise is mapped to the muscles it trains