Dumbbell Single Arm Power Clean
Exercise info
| Primary muscles |  Glutes Hamstrings |
|---|---|
| Secondary muscles | Traps · Quads · Upper back · Lower back · Front delts · Forearms · Abs · Calves · Obliques |
| Equipment |  Dumbbell |
| Movement pattern | Hinge |
| Rep range | 6–10 reps (one side at a time) |
21 similar exercises
Representative exercise: Dumbbell Clean
- Dumbbell Clean
- Dumbbell Power Clean
- Dumbbell Hang Power Clean
- Kettlebell Hang Clean
- Kettlebell Two Arm Clean
- Kettlebell Single Arm Clean
- Kettlebell Double Alternating Hang Clean
- Barbell Full Clean
- Barbell Hang Clean
- Barbell Power Clean
- Barbell Split Clean
- Barbell Muscle Clean
- Barbell Clean and Press
- Barbell Power Clean from Blocks
- Barbell Hang Clean Below the Knees
- Dumbbell Clean and Press
- Kettlebell Clean
- Kettlebell Clean and Press
- Smith Hang Clean
- Dumbbell Single Arm Clean and Press
- Kettlebell Single Arm Clean and Press
How GYMKC sets the weight for this exercise
For example, if you do 6 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 15.3 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 6–10 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell DeadliftEasierDumbbell Hip ThrustEasierDumbbell Single Leg Hip ThrustHarderDumbbell Full SwingHarderConventional DeadliftSimilar exerciseKettlebell SwingSimilar exerciseResistance Band Glute BridgeSame muscle · different equipmentCable Pull ThroughSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.