To perform the dumbbell hang clean, stand with your feet shoulder-width apart, holding the dumbbells at your sides with a braced core and a neutral grip. Hinge forward at your hips to lower the weights to just above your knees, keeping your back flat, then explosively drive your hips forward and rise onto your toes to launch the weights upward using lower-body power. As the dumbbells float up, violently shrug your shoulders, pull your torso down, and snap your elbows forward to catch the weights smoothly on the front of your shoulders, absorbing the impact in a partial squat before standing completely upright to finish the rep.
Muscles spanning the back of your thigh.
Muscles of your butt.
A group of muscles on the inside of your lower arm.
Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.
A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.
Muscles spanning the front of your thigh.
Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.
Outer sides of your abdomen.
A group of muscles on the outside and sides of your lower arm.
Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.
A group of muscles on the back of your lower leg that spans from your heel to your knee.
Outer region of your upper back as well as the back area of your shoulder.
Front portion of your shoulder.
Outer portion of your bicep.
Outer portion of your shoulder.
Inner portion of your bicep.
Dumbbells
When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.
Exercises that target the same primary muscle groups and require the same equipment.
Exercises that target the same primary muscle groups with different equipment
