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Dumbbell Single-Arm Power Clean
Explosive unilateral dumbbell lift from ground to shoulder targeting quads, glutes, traps, and delts to build power, coordination, and functional strength; scaled by starting position or weight.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Glutes, Traps
Secondary Muscles
Calves, Abs, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Traps
8/10Upper Traps
Shoulders
7/10Anterior Delts
Hamstrings
6/10Biceps Femoris
Lower Back
6/10Erector Spinae
Calves
5/10Gastrocnemius
Abs
5/10Rectus Abdominis
Forearms
4/10Flexors
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
90-180 seconds
How to Perform
Stand with feet hip-width apart and a single dumbbell on the floor between your feet. Grip it with one hand, palm facing body, knees soft, back flat, chest up.
- Hinge at hips and bend knees to quarter squat, keeping dumbbell close to body.
- Explode upward by driving through feet, extending hips and knees fully.
- Shrug shoulder to pull dumbbell higher while keeping arm relaxed.
- Quickly rotate elbow forward and drop into quarter squat to catch dumbbell at shoulder.
- Stand tall by extending hips and knees, squeezing glutes.
- Lower dumbbell controlled to starting position by reversing motion.
Coaching Tips
Form Cues
- Drive with hips
- Keep back flat
- Shrug aggressively
- Catch under the weight
- Stay tight through core
Breathing
Inhale deeply and brace core before the pull; exhale forcefully during the explosive drive and catch.
Tempo
0-0-1
Range of Motion
Start from floor or hang to full hip/knee extension in pull; catch in quarter squat with upper arm parallel to ground.
Safety
Safety Notes
- Avoid if acute lower back pain
- Warm up shoulders and hips
- Use light weight to master form
- Stop if wrist or elbow pain occurs
- Minimize rotation to protect spine
Spotting
Not typically needed; partner can assist with lowering if heavy, or use safeties under dumbbell.
Common Mistakes
- Rounding back during hinge
- Pulling with arm instead of legs
- Excessive torso rotation
- Dropping weight uncontrolled
- Incomplete hip extension
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Wrist instability
Flexibility Needed
- Hip hinge mobility
- Shoulder flexion for rack position
- Ankle dorsiflexion for squat catch
Build Up First
- Master basic hip hinge
- Familiar with explosive pulls
- Coordinate triple extension
Also known as
Single-Arm Dumbbell Clean, One-Arm DB Power Clean, Dumbbell Hang Power Clean
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