How to do the Dumbbell Clean
Dumbbell Clean is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Dumbbell Clean demonstration · © GymiaFit
Dumbbell Clean at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps, Calves
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Clean step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- 2Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
- 3Explosively extend your hips and knees, driving through your heels to jump off the ground.
- 4As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
- 5Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
- 6Lower the dumbbells back down to the starting position by reversing the movement.
- 7Repeat for the desired number of repetitions.
Dumbbell Clean — questions
What muscles does the Dumbbell Clean work?
The Dumbbell Clean primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps, Calves as secondary movers.
What equipment do I need for the Dumbbell Clean?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Clean suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Clean?
Dumbbell Step-up, Dumbbell Sumo Pull Through, Dumbbell Bench Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Clean demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.