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Exercises › Hamstrings › Dumbbell Clean

Dumbbell Clean

Dumbbell Clean is an intermediate compound dumbbell exercise that mainly works your hamstrings, with help from your calves, forearms, glutes, lower back, quads, shoulders and traps.

💪 Hamstrings🏋️ Dumbbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Dumbbell Clean: starting position
Starting position
Dumbbell Clean: end position
End position

How to do the dumbbell clean

  1. Begin standing with a dumbbell in each hand with your feet shoulder width apart.
  2. Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position.
  3. To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.
  4. After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.
  5. Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.

Muscles worked

Primary: HamstringsSecondary: CalvesSecondary: ForearmsSecondary: GlutesSecondary: Lower backSecondary: QuadsSecondary: ShouldersSecondary: Traps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Dumbbell Clean alternatives

Exercises that train the same main muscle, including options with other equipment.

Romanian DeadliftBarbell · IntermediateNatural Glute Ham RaiseBodyweight · IntermediateSmith Machine Hang Power CleanMachine · IntermediateStiff-Legged Dumbbell DeadliftDumbbell · BeginnerKettlebell SwingKettlebell · IntermediateBall Leg CurlOther · Beginner

FAQ

What muscles does the dumbbell clean work?

It mainly works your hamstrings; your calves, forearms, glutes, lower back, quads, shoulders and traps assist.

How many sets and reps of dumbbell clean should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the dumbbell clean good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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