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Dumbbell Clean Alternative

12 substitute exercises that target the same muscles

1
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
2
Barbell Power Clean from Blocks demonstration

Barbell Power Clean from Blocks
3
Sumo Deadlift High Pull demonstration

Sumo Deadlift High Pull
4
Dumbbell Single Power Clean demonstration

Dumbbell Single Power Clean
5
Dumbbell Hang Power Clean demonstration

Dumbbell Hang Power Clean
6
Barbell Clean and Jerk demonstration

Barbell Clean and Jerk
7
Barbell Power Snatch from Blocks demonstration

Barbell Power Snatch from Blocks
8
Barbell Split Clean demonstration

Barbell Split Clean
9
Kettlebell Single-Arm Clean demonstration

Kettlebell Single-Arm Clean
10
Kettlebell Double Alternating Hang Clean demonstration

Kettlebell Double Alternating Hang Clean
11
Dumbbell Single Power Clean and Jerk demonstration

Dumbbell Single Power Clean and Jerk
12
Dumbbell Clean and Press demonstration

Dumbbell Clean and Press

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Dumbbell Clean trains

Primary Deltoid Anterior Gluteus Maximus Quadriceps

Secondary Biceps Brachii Hamstrings Trapezius Upper Fibers

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