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May 25, 2024

Shoulder Exercise: Single Arm Dumbbell Clean & Press

Single Arm Dumbbell Clean & Press Shoulder Exercise Example VideoPrimary Muscle

Shoulders, Quads, Glutes

Secondary Muscles

Full Body

Equipment Needed


Mechanics Type


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 exercise

Single Arm Dumbbell Clean & Press - Finish Position

Single Arm Dumbbell Clean & Press exercise

Single Arm Dumbbell Clean & Press Exercise Video


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Return to the Exercise Database - Exercise Video Guide

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