Dumbbell Clean and Press

Muscles worked by the Dumbbell Clean and Press

Primary

Front DeltsAnterior DeltoidGlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

Lower BackErector SpinaeTrapsTrapeziusTricepsTriceps Brachii

Also called: front deltoid, anterior delt, front delt, anterior deltoid, glute, glutes.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Clean and Press

1. Stand with the feet hip-width apart and a dumbbell in each hand, hanging at your sides.
2. Hinge at the hips and bend the knees slightly to lower the dumbbells to just below the knees.
3. Explosively extend the hips and knees and shrug to pull the dumbbells up to the shoulders, catching them with the elbows forward.
4. Dip slightly at the knees and drive the dumbbells straight overhead until the arms are locked out.
5. Lower the dumbbells back to the shoulders, then to your sides, under control.
6. Repeat for the desired number of repetitions.

Form tips

• Let the legs and hips produce the power; the arms only guide the dumbbells.
• Keep the dumbbells close to the body on the way up.
• Finish each press with the ribs down and the glutes tight.

At a glance

Dumbbell Clean and Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Clean
• Clean and Jerk
• Double Kettlebell Clean and Press
• Double Kettlebell Dead Clean
• Hang Clean
• Hang Power Clean
• Kettlebell Swing Clean
• Air Bike

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "dumbbell-clean-and-press",
  "name_en": "Dumbbell Clean and Press",
  "name_de": "Kurzhantel Clean and Press",
  "name_es": "Clean and Press con Mancuernas",
  "description_en": "A full-body power exercise in which two dumbbells are cleaned to the shoulders and then pressed overhead in one flowing sequence. It builds explosive hip power and strong shoulders and triceps.",
  "description_de": "Eine Ganzkörper-Kraftübung, bei der zwei Kurzhanteln per Clean zu den Schultern gezogen und dann in einer fließenden Abfolge über den Kopf gedrückt werden. Sie baut explosive Hüftkraft sowie starke Schultern und einen starken Trizeps auf.",
  "description_es": "Un ejercicio de potencia de cuerpo completo en el que dos mancuernas se suben en clean hasta los hombros y luego se empujan por encima de la cabeza en una secuencia fluida. Desarrolla potencia explosiva de cadera, además de hombros y tríceps fuertes.",
  "category": "olympic",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "full_body",
  "primary_muscles": [
    "anterior_deltoid",
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "trapezius",
    "triceps_brachii"
  ],
  "goals": [
    "power",
    "strength"
  ],
  "variation_group": "clean",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with the feet hip-width apart and a dumbbell in each hand, hanging at your sides.",
    "Hinge at the hips and bend the knees slightly to lower the dumbbells to just below the knees.",
    "Explosively extend the hips and knees and shrug to pull the dumbbells up to the shoulders, catching them with the elbows forward.",
    "Dip slightly at the knees and drive the dumbbells straight overhead until the arms are locked out.",
    "Lower the dumbbells back to the shoulders, then to your sides, under control.",
    "Repeat for the desired number of repetitions."
  ],
  "instructions_de": [
    "Steh hüftbreit, in jeder Hand eine Kurzhantel, die seitlich am Körper hängt.",
    "Schieb die Hüfte nach hinten und beug die Knie leicht, um die Kurzhanteln bis knapp unter die Knie abzusenken.",
    "Streck Hüfte und Knie explosiv und zieh die Schultern hoch, um die Kurzhanteln zu den Schultern zu ziehen, und fang sie mit den Ellbogen nach vorn auf.",
    "Geh leicht in die Knie und drück die Kurzhanteln gerade über den Kopf, bis die Arme durchgestreckt sind.",
    "Senke die Kurzhanteln kontrolliert zurück zu den Schultern und dann an die Seiten.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Colócate de pie con los pies a la anchura de las caderas y una mancuerna en cada mano, colgando a los costados.",
    "Haz una bisagra de cadera y flexiona ligeramente las rodillas para bajar las mancuernas justo por debajo de las rodillas.",
    "Extiende las caderas y las rodillas de forma explosiva y encoge los hombros para subir las mancuernas hasta los hombros, recibiéndolas con los codos hacia delante.",
    "Flexiona ligeramente las rodillas y empuja las mancuernas en vertical sobre la cabeza hasta bloquear los brazos.",
    "Baja las mancuernas de nuevo a los hombros y luego a los costados, de forma controlada.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Let the legs and hips produce the power; the arms only guide the dumbbells.",
    "Keep the dumbbells close to the body on the way up.",
    "Finish each press with the ribs down and the glutes tight."
  ],
  "tips_de": [
    "Lass Beine und Hüfte die Kraft erzeugen; die Arme führen die Kurzhanteln nur.",
    "Halte die Kurzhanteln auf dem Weg nach oben dicht am Körper.",
    "Beende jedes Drücken mit unten gehaltenen Rippen und festem Gesäß."
  ],
  "tips_es": [
    "Deja que las piernas y las caderas generen la potencia; los brazos solo guían las mancuernas.",
    "Mantén las mancuernas cerca del cuerpo durante la subida.",
    "Termina cada press con las costillas abajo y los glúteos apretados."
  ],
  "met": 8.0,
  "images": {
    "flat": {
      "start": "images/flat/dumbbell-clean-and-press-start.webp",
      "peak": "images/flat/dumbbell-clean-and-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "dumbbell-clean-and-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.