Single-Arm Dumbbell Clean
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Clean · Standing
- Tracks
- Weight & Reps
Works
Hamstrings Glutes Quadriceps Calves Traps Shoulders Forearms Lower Back Obliques Back
How to do it
- Stand with feet hip-width apart, a single dumbbell on the floor between your feet or just outside the working foot.
- Hinge at the hips and bend the knees, reaching down to grip the dumbbell with one hand, back flat and shoulders over the weight.
- Explosively extend hips, knees, and ankles, driving the floor away.
- Shrug the working shoulder and keep the arm straight as the dumbbell rises close to the body.
- As the dumbbell reaches chest height, drop under it into a quarter squat, bending the elbow to receive the dumbbell at the working-side shoulder.
- Stand up fully with the dumbbell racked on the front of the shoulder, then lower it under control and repeat, or switch hands.
Common mistakes
- Leaning or twisting away from the loaded side during the pull or catch.
- Bending the elbow early before full hip extension.
- Letting the dumbbell swing out wide from the body.
- Catching with a rounded lower back or shallow reception.
- Letting the free arm hang passively so balance is lost at the catch.
Safety
Keep a neutral spine throughout, especially under the asymmetric load, to protect the lower back.
Ensure wrist mobility to rack the dumbbell safely on the shoulder.
Start light until balance on each side is reliable.
Tips
- Brace the free arm out to the side or slightly forward to counterbalance the load.
- Keep the dumbbell close to the shin and thigh on the way up.
- Punch the working elbow up and forward fast to receive the weight.
- Keep hips and shoulders square to the front; do not let the loaded side dip or twist.
- Alternate sides set to set to keep strength balanced.
Details
- Base movement
- Clean
- Load position
- Front rack
- Arms
- One
- Body position
- Standing
- Stance
- Shoulder-width
