Want a move that torches calories, builds muscle, and makes you feel like a superhero? The short answer: the dumbbell clean and press does it all. With just best-selling dumbbells (5–150 lbs), you’ll hit nearly every muscle. Keep reading to master form, variations, and full-body benefits.
The dumbbell clean and press gives you something the barbell version can’t — freedom. Your wrists and shoulders move naturally, reducing strain and keeping each arm honest. With a barbell, your stronger side can dominate, but dumbbells force balance while still building raw power.
Few exercises combine brute strength, athletic explosiveness, and conditioning like the db clean and press. Every rep is a test of grit — pulling from the floor, catching at the shoulders, and pressing overhead. It doesn’t just build muscle, it trains endurance and grit in the same package.
Yes. The clean press exercise is one of the best lifts you can add to your training. It hits multiple muscles, teaches coordination, and develops serious power. Whether you’re after size, speed, or strength, the clean and press with dumbbells earns its reputation as a top-tier move.
No lifting platform? No problem. Unlike barbells, dumbbells are compact and easy to use anywhere — home gyms, small studios, or crowded weight rooms. With our best-selling dumbbells from 5 to 150 lbs, you can scale this lift to your fitness level without needing Olympic equipment.
The lower body does the heavy lifting in a db power clean. Your quads fire to drive upward, glutes lock in for hip power, and hamstrings add the finishing pull. Think of it as a dynamic squat-meets-deadlift movement.
Once the dumbbells hit shoulder height, your upper body takes over. Shoulders press, traps stabilize, and triceps lock everything out. The dumbbell clean press is as much an upper-body builder as it is a lower-body powerhouse.
The clean and press isn’t just arms and legs. Your abs, obliques, and spinal stabilizers brace to keep everything steady. That’s why the clean & press muscles worked cover the entire body — you’ll feel it from head to toe.
Short answer: what do cleans work? Everything. Lower body for power, upper body for strength, and core for stability.
The foundation: pull from the floor, catch, press. Simple, brutal, and effective.
The one arm clean and press builds balance and stability, forcing your core to fight rotation while each arm works independently.
The dumbbell power clean stops at shoulder level. Add a press and you’ve got the full db clean and jerk, which doubles the challenge.
By removing leg drive, the seated version isolates the traps and shoulders, giving you a raw upper-body hit.
Flip the order for variety. The dumbbell press and clean flows in reverse for a fresh spin on the classic lift.
Lift one dumbbell at a time. This variation pushes conditioning while still hammering power.
Athletes love the power clean with dumbbells because it builds speed and explosiveness without the steep learning curve of barbell cleans.
Add the clean press into complexes. Pair it with squats, jerks, or rows for conditioning workouts that leave you gasping.
Barbells let you go heavier, but clean and press with dumbbells wins for accessibility, range of motion, and balance.
Start with the dumbbells on the floor. Use your legs and hips to drive them upward. Catch them at shoulder height, then press overhead. Control the descent before repeating.
Focus on four cues: explosive hip drive, a strong shrug, controlled catch, and solid lockout. Each part matters for safe and effective lifting.
Don’t hunch your back or let the dumbbells crash onto your shoulders. Rushing leads to sloppy form. Slow down and own each phase.
Follow power clean standards: 3–6 reps for explosive power, 8–12 reps for conditioning. Increase weight gradually, not recklessly.
Start light, learn the form, and build confidence with higher reps.
Pair the clean and press with squats and rows for a complete strength session.
Go nonstop with circuits mixing db clean and jerk, squats, and rows. Perfect for fat-burning and conditioning.
End your workout with unilateral clean and presses. It’s brutal, but your core will thank you.
We stock a wide range of dumbbells. Whether you prefer Troy urethane, York cast iron, VTX, or Pro Style, you’ll find the perfect fit.
Heavy lifting demands dumbbells that feel right in your hands. Good grip, balance, and consistent weight jumps make training smoother.
Our best-selling dumbbells range from 5 to 150 lbs, making them perfect for everything from beginner practice to heavy clean and press sessions.
A barbell setup can be pricey and space-hogging. Dumbbells are affordable, versatile, and don’t need a platform.
Buying in bulk? We offer custom discounts to make full sets even more affordable.
Every week, we run a rotating 5% discount across our best-selling dumbbells.
The dumbbell clean and press is a one-stop shop for strength, power, and conditioning. From db power clean to db clean and jerk, it trains your body as a system, not just parts. With Troy, York, VTX, and Pro Style dumbbells available in 5–150 lb sets, you’ve got the perfect tools to train anywhere, anytime.
awesome plates members super happy
This machine needs to be at more gyms! It's a seriously great workout.
This pair of 6 lb Power Systems deluxe vinyl weights are the kind we use at the senior center I exercise at. I wanted my own pair for my workouts at home. I just got them this month/Sept. I had to wait a few months to receive them, but they are great and just what I was looking for.
This is a great addition to our gym. Not to mention the price and delivery which was quick. Recommend!
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