Dumbbell Clean and Press
How to do it
Starting position
- Stand with your feet shoulder-width apart.
- Hold the dumbbells in both hands and place them in front of your thighs.
- Bend your knees slightly and keep your torso straight.
- Keep your gaze fixed straight ahead.
Movement
- Use the power of your legs to pull the dumbbells up to shoulder height.
- Pause briefly when the dumbbells touch your shoulders.
- Brace your core and press the dumbbells overhead.
- Lower back down to your shoulders and return to the starting position.
Breathing
Exhale as you lift the dumbbells and inhale as you lower them.
Trainer tips
- Drive the dumbbell up to shoulder height using your glutes
- Catch it on your shoulders, then press up vertically
- Absorb the impact with a hip hinge as you lower
Cautions
- Bending your wrists back can cause pain, so keep them straight.
- Lifting using only arm strength
- Arching the lower back to press
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Front delts Quads |
|---|---|
| Secondary muscles | Glutes · Upper back · Triceps |
| Equipment |  Dumbbell |
| Movement pattern | Vertical push |
| Rep range | 6–12 reps |
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How GYMKC sets the weight for this exercise
For example, if you do 6 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 15.3 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 6–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.