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Full Body · Advanced

Dumbbell Push-Up, Row, Clean and Press Complex

Advanced full-body complex linking one push-up, two anti-rotation rows, a double dumbbell clean, and an overhead press.

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Exercise overview

Training details

Full BodyChestUpper BackShouldersTricepsBicepsAbsGlutes

Equipment

Dumbbell

Sets × reps

3 × 4

Rest

2 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Use stable flat-sided dumbbells and start in a strong high plank with one hand on each handle.
  2. 02Perform one controlled push-up, then row one dumbbell and the other while keeping the hips square.
  3. 03Place both dumbbells securely, step the feet forward, and establish a balanced hinge before lifting.
  4. 04Clean both dumbbells to a stable shoulder rack, then press them overhead without leaning backward.
  5. 05Lower to the rack and floor under control, step back to the plank, and fully reset before the next complete cycle.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Hang SnatchComparable substituteDumbbell Clean and PressComparable substituteDumbbell Squat CleanComparable substituteBurpeeComparable substituteBear CrawlComparable substituteBurpee Over Dumbbell

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