How to do a Dumbbell Clean
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Dumbbell Clean
Target muscles worked
Instructions for Proper Form
Dumbbell Clean is a variation on the more standard Clean. Like other Clean variations, this is a compound, explosive movement that targets a wide range of muscle groups. The use of dumbbells makes this exercise much more accessible to anyone unfamiliar with Cleans in general as you can use lighter weight. In addition dumbbells can help more advanced lifters build stability, as well as identify and address imbalances between sides.
- Stand upright with your feet shoulder-width apart and slightly angled out positioning a pair of dumbbell outside your feet.
- Hinge at the hips and flex the knees to reach and grab ahold of the dumbbells with your palms facing in.
- Maintain a straight and rigid spine as your press through your heels to pull the dumbbells off the ground in a vertical path next to your body by extending your hips and knees.
- Once the dumbbells pass your mid thigh, explosively extend your hips, knees, and ankles to pull the dumbbells up to shoulder height still keeping them next to your body.
- Catch the dumbbells on your shoulders by snapping your elbows underneath them while absorbing the catch and dropping into a half squat.
- Stand upright before lowering the dumbbells back to the starting position.
Common Form Mistakes
Overusing Arms
Although the dumbbell is significantly lighter than a barbell, and can likely be lifted into position with just the strength of your upper body, you still want to use your leg extension and hip hinge to generate most of the force.
Weight & 1 Rep Max Calculator
Average Dumbbell Clean standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps17.5lbs1 Rep Max22.5lbs
- intermediate8reps22.5lbs30lbs
- advanced8reps25lbs30lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Dumbbell Clean
1. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 1,469 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
2. Dumbbell Good Morning
63.8 mSCORESWAPPED 1,159 TIMESThe Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.
3. Dumbbell Stiff Legged Deadlift
89.2 mSCORESWAPPED 623 TIMESDumbbell Stiff Legged Deadlift is a variation on the more standard Romanian Deadlift. The use of dumbbells allows for a bit less stability than a barbell variation, while also giving you more freedom in your range of motion. This is a great exercise for anyone looking to improve or work towards Romanian Deadlifts.
4. Dumbbell Romanian Deadlift to Bent Over Row
67.9 mSCORESWAPPED 616 TIMESThe Dumbbell Romanian Deadlift to Bent Over Row is a compound exercise that effectively targets the posterior chain, including the hamstrings and glutes, followed by the upper back and lats during the rowing component. Beginning with a dumbbell in each hand, you hinge at the hips to lower the dumbbells towards the ground, keeping your back flat. Once in the bent-over position, you perform a row by pulling the dumbbells towards your torso, then return to the standing position. This combination exercise enhances lower body strength and flexibility while simultaneously improving upper body muscle definition and back strength, making it a comprehensive and efficient workout option.
5. Dumbbell Romanian Deadlift to Shrug
68.5 mSCORESWAPPED 547 TIMESThe Dumbbell Romanian Deadlift to Shrug combines the hamstring and glute focus of the RDL with upper back strengthening via a shrug. Executing a hip hinge with dumbbells, followed by a shoulder shrug at the top, this exercise effectively targets the posterior chain and traps. It's an efficient way to enhance lower body strength and upper back muscle definition in one movement.
6. Dumbbell Romanian Deadlift to Calf Raise
63.1 mSCORESWAPPED 405 TIMESThe Dumbbell Romanian Deadlift to Calf Raise is a compound exercise that effectively combines the hamstring and glute activation of the Romanian Deadlift (RDL) with the calf-strengthening benefits of a calf raise. Holding dumbbells, the movement starts with an RDL, hinging at the hips to lower the weights while keeping the back straight, then transitions into a calf raise by lifting onto the toes at the stand-up phase. This exercise not only targets the posterior chain but also improves lower leg strength and balance, making it ideal for those looking to enhance lower body power and stability in a single, efficient movement.
7. Single Leg Romanian Deadlift
80.8 mSCORESWAPPED 403 TIMESSingle Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.
- Intermediate
- Hamstrings
- Dumbbells
8. Seated Leg Curl
98.8 mSCORESWAPPED 319 TIMESSeated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.
- Beginner
- Hamstrings
- Leg Curl Machine
9. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 290 TIMESKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
- Intermediate
- Hamstrings
- Kettlebells
10. Kettlebell Swing
87.3 mSCORESWAPPED 252 TIMESKettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.
- Intermediate
- Hamstrings
- Kettlebells