Library / Hamstrings
Dumbbell Clean
Dumbbell · Isolation · Isolation
Hamstrings Joint friendly
Default prescription & biomechanics
- Primary muscles
- Hamstrings
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Stand with feet shoulder-width apart, dumbbells on the floor in front.
- Hinge at hips and bend knees to grasp dumbbells with an overhand grip.
- Explosively extend hips and knees, shrugging shoulders to pull dumbbells up.
- Catch the dumbbells at shoulder height, rotating wrists and keeping elbows under.
Joint & safety considerations
No specific joint contraindications are flagged for Dumbbell Clean. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Hang Snatch | Barbell swap | Barbell |
| Glute Ham Developer Hip Extension | Bodyweight swap | Bodyweight |
| Inchworm | Bodyweight swap | Bodyweight |
| Prone Lying Leg Curl | Machine swap | Machine |
| Resistance Band One Leg Kickback (Bent Position) | Bands swap | Bands |
| Resistance Band Standing Balance Glute Kickback | Bands swap | Bands |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.