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Dumbbell Clean And Jerk

in Shoulders Exercise


Main Muscle Worked: Shoulders

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Dumbbell Clean And Jerk - Exercise Guide

Step 1

Take hold of a dumbbell in each hand with a neutral grip. Keep your arms straight at this point.

Step 2

Clean the dumbbell to your shoulder by extending through your legs and hips. Pull the dumbbell towards your shoulder. Make sure to keep your hand in the neutral position and your elbow pointed forward.

Step 3

Bend your knees and keep your torso upright.

Step 4

Immediately reverse direction. Press the dumbbell overhead to lockout by extending your arms and use your momentum to move the weight.

Step 5

Slowly lower the dumbbell to the starting position, allowing your knees to bend slightly to absorb the impact.

Step 6

Repeat until the recommended amount of repetitions is achieved.


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