What muscles does the Dumbbell Single-Arm Clean and Press work?

The Dumbbell Single-Arm Clean and Press mainly works the full body and front delts.

How many sets and reps of the Dumbbell Single-Arm Clean and Press?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell Single-Arm Clean and Press?

Barbell Clean and Jerk, Bear Complex, Burpee and Burpee Box Jump-Over work the same main muscle.

Dumbbell Single-Arm Clean and Press

Clean one dumbbell to the shoulder, then press it overhead, bracing the trunk against the offset load.

Get started

See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Full body, Front delts
Equipment: Dumbbell
Movement: Full body

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

Dumbbell Only · Full Body + CoreReps per arm.4×8 @ RPE 8

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the full body, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Single-Arm Clean and Press work?: The Dumbbell Single-Arm Clean and Press mainly works the full body and front delts.
What equipment do you need for the Dumbbell Single-Arm Clean and Press?: A dumbbell.
How many sets and reps of the Dumbbell Single-Arm Clean and Press?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell Single-Arm Clean and Press?: Barbell Clean and Jerk, Bear Complex, Burpee and Burpee Box Jump-Over work the same main muscle.

Program it for your clients

Coaches add the Dumbbell Single-Arm Clean and Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Get started

Your first 3 clients are free. 0% commission on everything you sell.