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Exercise preview

Dumbbell single arm clean and press

Advanced10 repsNo jumping

Muscles worked

Lower backGlutesFront shoulders

You need

Dumbbells

How to do it

  1. Hold dumbbell between legs, hinge slightly, and pull explosively to shoulder.
  2. Catch dumbbell at shoulder height with knees slightly bent.
  3. Press overhead until arm fully extends, then lower under control.