Power Up Your Workout with Dumbbell Cleans - Expert Exercise Guides on Bodybuilding.com

2023-03-11 03:05:56 By : Ms. Lily Huang
Power Up Your Workout with <a href='/dumbbell/'>Dumbbell</a> Cleans - Expert Exercise Guides on <a href='/bodybuilding/'>Bodybuilding</a>.com

Dumbbell Clean - Best Exercise Guide for Building a Perfect Workout
Are you tired of going to the gym with no results? Are you looking for an exercise that targets multiple muscle groups and improves your overall strength? Look no further than the dumbbell clean.

What is Dumbbell Clean?

The dumbbell clean is a full-body exercise that targets your shoulders, traps, back, legs, and core. It involves lifting a dumbbell from the floor to your shoulder in one explosive movement. This exercise also improves your power, speed, and coordination, making it a perfect choice for athletes and fitness enthusiasts.

How to perform a Dumbbell Clean?

Here is the step-by-step guide for performing a dumbbell clean -

Step 1: Stand with your feet hip-width apart and hold a dumbbell in each hand.

Step 2: Squat down and grab the dumbbells, keeping your back straight.

Step 3: Explosively lift the dumbbells while coming up simultaneously to a standing position.

Step 4: As the dumbbells reach your shoulders, your elbows should be pointing outwards.

Step 5: Lower the dumbbells back to the ground and repeat for the desired reps.

Benefits of Dumbbell Clean:

1. Increases strength and power:
The dumbbell clean targets several muscle groups and promotes overall strength and power. Your legs, shoulders, traps, and back muscles have to work together to perform this exercise, leading to a higher degree of functional strength.

2. Enhances athletic performance:
The dumbbell clean improves your coordination and speed, making it an excellent choice for athletes. The explosive movement of this exercise mimics the athletic movements, leading to better performance on the field or the court.

Power Up Your Workout with Dumbbell Cleans - Expert Exercise Guides on Bodybuilding.com

3. Improves body composition:
The dumbbell clean is an excellent exercise for burning fat and building muscle. It targets your major muscle groups and causes an afterburn effect, leading to a higher calorie burn.


Incorporating dumbbell clean exercise in your workout regime can improve your overall strength, power and enhance athletic performance. This exercise is an effective way to target multiple muscle groups, burn calories, and build your dream physique. With proper technique, practice, and dedication, the dumbbell clean can take your fitness game to the next level. So, try this exercise today and achieve your desired fitness goals.