Step by step instructions, muscle activation and variants for the Dumbbell Single Arm Power Clean.
An explosive weightlifting movement performed with a single dumbbell, where you pull the weight from the floor to a front rack position at shoulder height in one powerful motion. It develops lower-body explosiveness, upper-body pulling strength, and full-body coordination.
Common mistakes content is coming soon.
The Dumbbell Single Arm Power Clean 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.