One-Arm Clean And Press – Dumbbell
- Place a dumbbell on the floor between your feet, which should be slightly wider than hip-width apart.
- Squat to the ground, bending your knees to grab the dumbbell with one hand. Keep your back flat, chest up, and core engaged.
- Drive through your heels to explode upwards, extending your hips and knees.
- Use the upward momentum to curl the dumbbell upwards until it's in front of your shoulder in a 'rack' position. You may use a slight squat to catch the weight.
- From the stable rack position, press the dumbbell directly overhead until your arm is fully locked out, keeping your core tight and avoiding excessive side-bending.
- With control, reverse the movement to lower the dumbbell back to the shoulder rack position, then to the floor for the next rep.
- Repeat the movement for your desired number of repetitions then switch sides.
Primary Muscles
- Bicep
- Forearm - Outer
- Glute
- Quad
- Shoulder - Front
- Tricep
Secondary Muscles
- Abdominal
- Calf
- Forearm - Inner
- Hamstring
- Lower Back
- Rotator Cuff - Back
- Rotator Cuff - Front
- Shoulder - Back
- Shoulder - Side
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