Shoulder Exercise: Single Arm Dumbbell Clean & Press
Primary Muscle
Shoulders, Quads, Glutes
Secondary Muscles
Full Body
Equipment Needed
Dumbbell
Mechanics Type
Compound
Proper Exercise Technique
Stand over a dumbbell, placing your feet slightly wider than shoulder width apart. The dumbbell should be centered between your feet.
Slowly squat down, keeping your back straight and grasp the dumbbell. Allow your free arm to hang neutral at your side. Stand up bringing the dumbbell up towards your shoulder, then shift and push the dumbbell up over your head in a pressing movement.
Pause for a one-count before dipping down again, returning to the start position then pushing back up with your glutes, hamstrings and thighs. Perform 10-15 repetitions and then switch arms.
Single Arm Dumbbell Clean & Press Exercise - Start Position
Single Arm Dumbbell Clean & Press - Finish Position
Primary Muscle
