Technique
- Use your legs and hips to generate power rather than relying solely on your arm.
- Rotate the dumbbell smoothly into the rack position to avoid slamming it into your shoulder.
- Engage your core to maintain stability and prevent excessive leaning to one side.
- Keep your wrist neutral and avoid bending it backward under the weight.
Logging: Weight used on one side. Repetitions done on one side.
Muscles
Strength
Primary
- Spine
- Glutes
- Hamstrings
- Back
- Serratus anterior
- Shoulders
Secondary
- Hip adductors
- Chest
- Neck
- Triceps
- Forearms
Individual muscles
Individual muscles
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Upper trapezius
- Levator scapulae
- Lower trapezius
- Serratus anterior
- Anterior deltoid
- Middle deltoid
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
Equipment
Appears in
Other disciplines
Joint movements
Regressions
Single dumbbell overhead press
Beginner
Single kettlebell clean
Intermediate
Single kettlebell overhead press
Beginner
Single dumbbell clean
Intermediate
View Similar Exercises
View Similar Exercises
One-arm clean, squat and press
Intermediate
Power clean and push press
Intermediate
Power clean and jerk
Intermediate
Power clean and press
Intermediate
Single dumbbell snatch
Novice
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