Dumbbell Clean
Learn how to do the Dumbbell Clean with proper form and technique. This dumbbell exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Quadriceps, Calves.
How to Do the Dumbbell Clean
Follow these steps to perform the Dumbbell Clean with correct form:
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- 2Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
- 3Explosively extend your hips and knees, driving through your heels to jump off the ground.
- 4As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
- 5Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
- 6Lower the dumbbells back down to the starting position by reversing the movement.
- 7Repeat for the desired number of repetitions.
Dumbbell Clean Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Dumbbell Clean?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Dumbbell Clean work?
The Dumbbell Clean primarily targets your Glutes. Secondary muscles worked include Hamstrings, Quadriceps, Calves. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Dumbbell Clean?
The Dumbbell Clean requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell Clean with proper form?
Start by Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up. Explosively extend your hips and knees, driving through your heels to jump off the ground. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell Clean?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Dumbbell Clean?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Dumbbell Clean best for?
The Dumbbell Clean fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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