Dumbbells are versatile and extremely effective tools in strength training. These accessible chunks of iron give a full-body workout like no other and work all ranges of motion.

This one dumbbell exercise in particular works almost every muscle in the body and helps build strength with just a pair of dumbbells.

The Only One Dumbbell Exercise You’ll Ever Need

The Only One Dumbbell Exercise You'll Ever Need

In this article, I’ll show you how you can utilize dumbells to maximize the benefits of this full-body move.

Dumbbell Clean and Press

Dumbbell Clean and Press

The clean and press are one of the classic Olympic lifts.

This move incorporates total body power and coordination. It can take a long time to fully master the clean and press, so don’t be frustrated if you don’t get it right away! 

How to Perform:

  • Start standing with your feet about hip-width apart, holding one dumbbell in each hand.
  • Bend your knees slightly, keeping your back flat.
  • Quickly, use your legs and arms to power the weights up to your shoulders.
  • Next, press the weights up over your head.
  • Then, reverse the motion and return to the starting position. 
  • Repeat for 10-15 repetitions per set, 3 sets per session, and 2 sessions per week.

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