Upper-body workouts Dumbbell Clean and Press by Men's Fitness Editors February 28, 2017 6.12pm Type Strength Training Equipment Dumbbells Body Parts Total Body Photo Credits: Top, Steer Digital Media; Steps 1-3, James Michelfelder. Step-by-step instructions 1. Hold a dumbbell in each hand and stand with your feet shoulder-width apart. 2. Bend your knees slightly and lower the dumbbells down to just above your knees. 3. In one fluid motion, fire your legs and glutes to explosively straighten your hips and shrug your shoulders. Use that momentum to straighten your arms and press the dumbbells above your head.