Dumbbell Single Arm Clean And Press
What is this machine?
Yhden käden käsipainonosto ja työntö (Dumbbell Single Arm Clean And Press) on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Keskivartalo.
The exercise demands controlled technique, so it is worth learning with light weights or under guidance.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleKeskivartalo
Secondary muscles–
Equipmentvapaat painot
Movement patternpush
Difficultyadvanced
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Rounding the lower back during the pull from the floor, which puts the spine at high risk under load. Curling the dumbbell to the shoulder with the arm instead of using the hips to drive it up. Pressing overhead before standing fully tall, turning the lift into an unstable push press. Dropping the dumbbell back down without control, which can injure the shoulder or wrist.
💪 Where you should feel it: Mainly in the Keskivartalo.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Barbell Clean And Pressvapaat painotTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
Crunchkehonpaino
Plankkehonpaino
Band Wood Choppervapaat painot
Barbell Muscle Snatchvapaat painot
Barbell Power Snatchvapaat painot