Dumbbell complex push up row clean and press

Advanced

Dumbbell complex push up row clean and press is a compound dumbbell exercise for the front delts, also working the chest, triceps, lats, abs, quads, and glutes.

What it works

Primary muscle

Front delts

Also works

ChestTricepsLatsAbsQuadsGlutes

Equipment: Dumbbell
Type: Compound · Pull
Logged as: Weight × reps
Suggested rest: 2 min

How to do it

1Place two dumbbells on the floor shoulder-width apart and grip the handles in a high plank; feet hip–shoulder width, core braced, wrists neutral.
2Lower into a controlled push-up, keeping a straight line from head to heels.
3Shift weight slightly and row the right dumbbell toward your ribs without rotating the torso; return it to the floor and repeat with the left.
4Jump or step your feet to the outside of the dumbbells, keeping your back flat and hips down.
5Drive through the legs and hips to clean the dumbbells to the shoulders, catching with elbows forward in a partial squat.
6Stand tall and press the dumbbells overhead until arms are fully extended and ribs stay down.
7Lower the dumbbells back to the shoulders, then hinge to place them on the floor with a neutral spine.
8Kick or step your feet back to the plank position and repeat for the next rep.