Step by step instructions, muscle activation and variants for the Dumbbell Single Arm Clean and Press.
The Dumbbell Single Arm Clean and Press is an explosive full-body movement that combines a power clean from the floor with an overhead press, performed with one dumbbell at a time. It develops unilateral power, coordination, and shoulder strength while demanding significant core stability to resist rotation.
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The Dumbbell Single Arm Clean and Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.