Dumbbell Clean - Great Exercise to Build Your Support Muscles

Dumbbell Clean – Great Exercise to Build Your Support Muscles

Dumbbell Cleans are an extraordinary muscle building and power generating exercise to train your entire body. Are you searching for an alternative power generating exercise that you can do anywhere and work you whole body? You’ll want to try this how to tutorial and begin right away.

Dumbbell Clean Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Biceps Brachii, Brachialis, Brachioradialis, Deltoid – Anterior, Deltoid – Lateral, Infraspinatus, Quadriceps, Serratus Anterior, Soleus, Teres Minor, Trapezius – Lower, and Trapezius – Middle
  • Equipment: Dumbbells
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Power

Dumbbell Clean Procedure

  • You should commence by picking up the dumbbells off the floor with good posture, knees bent butt out back straight and weight over your mid foot.
  • Next is an explosive motion of pressing with your legs and pulling with your back and glutes to raise the dumbbells up toward your chest.
  • Then, quickly drop back under the dumbbells by doing a squat to catch them above your chest.
  • Finally, you can squat them back up to a standing position to finish the clean.
  • Continue until you have finished a whole set of this explosive building exercise.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Biceps Brachii
  • Brachialis
  • Brachioradialis
  • Deltoid – Anterior
  • Infraspinatus
  • Quadriceps
  • Serratus Anterior
  • Soleus
  • Teres Minor
  • Trapezius – Lower
  • Trapezius – Middle

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Levator Scapulae
  • Sartorius
  • Rhomboids
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


If you want to achieve the best muscle development, you will need to use these basic tips. Similarly, if you wish to reduce the likelihood of having an injury, you ought abide by these tips.

  • Complete Power Sets. Is executing a set of a pair of unique lifts back to back. There are a couple of main options to do power sets, first is to focus on an individual muscle. The other is to target on the opposite muscle groups.
  • Perform At Least 3 Of 8-20 Repetitions For Hypertrophy. Now there are many theories regarding how Hypertrophy is initiated, most come to an agreement that sets using 60-80% within your 1RM are going to resulted in increased muscle size.
  • Slow Every Single Movement To 4-6 Seconds For Every Contraction And The Same For The Extension, To Boost Your Training. So that you will generate mas you need to raise the amount of time under strain of your target muscle tissue. Slowing down your rep will increase the time under tension. Multiple research papers have shown that just under 6 seconds extension and contraction is the ideal time provides optimum benefit for creating muscle gains. You should add this approach occasionally, however, not anytime you train.
  • Slow Every Repetition Down For Greater Strength Gains. When you increase the time under tension you are engaging your muscles longer and they will respond by developing strength. You can achieve this without increasing the resistance by slowing down you reps roughly 4 – 6 seconds contraction and pause then 4 – 6 seconds relaxing.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You ought to keep from making these typical errors to build and maintain quality technique and continue to develop gains. Also, when you stop these errors you will minimize the chance of having injuries.

  • Don’t Dismiss Your Own Discomfort. Tender muscles and an injury pain are not necessarily always the same. Once you come to feel painfulness any time you are working out you need to stop, or you can simply just make this injury more serious.
  • You Must Not Neglect Rest Times. Over training may certainly make you weaker in lieu bigger.
  • You’ll Do Better To Not Trai Solo. Your workout partner may be an amazing driving force. A workout buddy can certainly be also useful spotter.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Clean Recap

You can now have the ability to train with dumbbell clean effectively. Right now your future phase is to conduct dumbbell clean as a piece of a steady strength training strategy to grow your Gluteus Maximus.

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