The Dumbbell Single Arm Clean And Press is a expert-friendly dumbbell strength exercise that targets the abdominals, glutes and shoulders. Here's how to do it right — and what to stop doing.
Primary musclesAbs, Glutes, Shoulders
Secondary muscles—
EquipmentDumbbell
LevelExpert
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Dumbbell Single Arm Clean And Press
Stand with a dumbbell on the floor between your feet and squat down to grip it with one hand.
Set a flat back, brace your core, and look straight ahead with the dumbbell hanging between your knees.
Drive through your heels and explode upward, pulling the dumbbell straight up close to your body.
Catch the dumbbell at shoulder height with the elbow tucked under and your knees softly bent.
Stand fully tall, then press the dumbbell straight overhead until your arm reaches full lockout.
Lower the dumbbell back to your shoulder, then to the floor under control before the next rep.
02 The payoff
Why it earns its spot
Builds full-body explosive power from floor to overhead.
Trains the legs, back, and shoulders in one lift.
Doubles as strength and conditioning when done for reps.
03 Don't do this
Common mistakes
Rounding the lower back during the pull from the floor, which puts the spine at high risk under load.
Curling the dumbbell to the shoulder with the arm instead of using the hips to drive it up.
Pressing overhead before standing fully tall, turning the lift into an unstable push press.
Dropping the dumbbell back down without control, which can injure the shoulder or wrist.
EGON Put it on record
Track it in EGON.
Log every set of the Dumbbell Single Arm Clean And Press, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
