Which muscles does the clean and press (dumbbell) work?

The clean and press (dumbbell) mainly works your full body. It also involves your shoulders.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the clean and press (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Clean and Press (Dumbbell): how to do it and muscles worked

The clean and press (dumbbell) mainly works your full body, with help from your shoulders. You need dumbbells.

Muscles worked

Main

Full body

Helping

Shoulders

How to do the clean and press (dumbbell)

1
Stand with feet shoulder-width apart, holding two dumbbells at your sides with a firm grip. Hinge at the hips, chest up, with back flat.
2
Drive your hips forward and shrug, pulling the dumbbells up to your shoulders and catching them with elbows in front. Then press both overhead until your arms are straight.
3
Lower the dumbbells to your shoulders, then to your sides, under control. Breathe out as you press and keep your core tight throughout.

Form tip: Let your hips power the clean and keep the dumbbells close to your body. Do not swing your arms or arch your back.

Common questions

Which muscles does the clean and press (dumbbell) work?: The clean and press (dumbbell) mainly works your full body. It also involves your shoulders.
What equipment do I need for the clean and press (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the clean and press (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.