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Primary Muscles

Shoulders (anterior, lateral, posterior deltoids)

Secondary Muscles

Triceps (long, medial, and lateral heads), Shoulders (external/internal rotators), Shoulder Girdle (traps, rhomboids)

Exercise Classification

Upper body compound exercise

Dumbbell Clean and Press Video

Exercise Technique Tips

• Seated or or standing grasp, a dumbells at your sides with a full grip.
• Begin motion by shrugging shoulders upward followed by an aggressive pulling of the elbows.
• Pull elbows to highest possible point (just below the shoulders) then aggressively rotate them backwards.
• Catch dumbells at shoulder level by shooting elbows forward.
• Stop here and continue exercise by pressing overhead.

Common Mistakes

• Using too fast of a pace.
• Not stopping at transitional points of movement (at shoulders after the clean and at top of press).
• Not pressing the dumbells behind head.
• Using a hyper lordodic curve.
• Using too heavy a weight.