2A ONE-ARM DUMBBELL CLEAN AND PRESS Holding a dumbbell in one hand, get into an athletic, shoulder-width stanceand bend at the hips so that you lower the weight to below knee level . Explosively pop your hips forward, straighten your knees, and shrug the weight, coming up onto the balls of your feet. As the dumbbell rises to chest level, fl ip your wrist over so your palm faces the ceiling and the weight is at shoulder level . From here, press the dumbbell straight overhead . Reverse the motion to return to the starting position That's one rep. Complete all your reps on that arm, then switch arms and repeat.