Dumbbell Clean
Learn how to do Dumbbell Clean with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Dumbbell Clean is a Dumbbells exercise that primarily targets the Quadriceps, with secondary activation of the Hamstrings, Glutes, Shoulders, Triceps, Traps. It has a MET value of 7, meaning a 70 kg person burns approximately 245 calories in a 30-minute session.
How to Do Dumbbell Clean
A powerful full-body movement where you lift the dumbbells from the floor to your shoulders in one fluid motion.
💡 Instructions:
Stand with feet shoulder-width apart, dumbbells on the floor in front of you.
Bend at hips and knees to grab the dumbbells with a neutral grip.
Explosively extend hips and knees, pulling the dumbbells upward close to your body.
Rotate wrists and catch the dumbbells at shoulder height in a slight squat.
Stand tall to complete the rep, then lower under control.
⚠️ Common mistakes:
Rounding the back during the pull
Using arms instead of hips for power
Not fully extending hips before catching
Catching with elbows down instead of high
You're a coach? Dumbbell Clean is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Dumbbell Clean
Equipment
- Dumbbells
Calorie Calculator
MET 7Calories = MET × weight (kg) × time (hours)
Quick Facts: Dumbbell Clean
- Type
- Dumbbells exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Hamstrings, Glutes, Shoulders, Triceps, Traps
- MET value
- 7
- Calories (30 min, 70 kg)
- ≈ 245 cal
- Video quality
- 4K with male and female demonstrations
More Quadriceps Exercises
FAQ: Dumbbell Clean
What muscles does Dumbbell Clean work?
Dumbbell Clean primarily targets the Quadriceps, with secondary engagement of the Hamstrings, Glutes, Shoulders, Triceps, Traps.
How do you do Dumbbell Clean correctly?
A powerful full-body movement where you lift the dumbbells from the floor to your shoulders in one fluid motion. 💡 Instructions: Stand with feet...
Is Dumbbell Clean good for beginners?
Dumbbell Clean has a MET value of 7, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Dumbbell Clean?
Dumbbell Clean requires: Dumbbells.
What are the benefits of Dumbbell Clean?
Dumbbell Clean strengthens the Quadriceps, engages the Hamstrings and Glutes and Shoulders and Triceps and Traps, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Dumbbell Clean?
Similar exercises to Dumbbell Clean include Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat, Barbell Low-Bar Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Dumbbell Clean better than Barbell Alternating Lunges?
Both Dumbbell Clean and Barbell Alternating Lunges target the Quadriceps. Dumbbell Clean uses Dumbbells, while Barbell Alternating Lunges offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
Add Dumbbell Clean to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
