Dumbbell Snatch
An explosive single-arm movement that takes a dumbbell from the floor to overhead in one motion.
Equipment: Dumbbells
How to do it
- 1Stand over the dumbbell with feet shoulder-width apart, hinge down and grip it with one hand.
- 2Drive explosively through your legs and hips to pull the dumbbell upward, keeping it close to your body.
- 3As it reaches chest height, punch your arm up to lock it out overhead in one continuous motion.
- 4Lower it back to the floor with control and reset before the next rep.
Common mistakes
- Muscling the weight up with the arm instead of driving the movement with the legs and hips.
- Catching the dumbbell out in front of the body instead of directly overhead.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Dumbbell Snatch safe for beginners?
The Dumbbell Snatch is tagged advanced, meaning it generally works best once you already have some pull training experience. If you're new to training, building a base with the Face Pull first is a reasonable place to start.
See the Face PullWhat muscles does the Dumbbell Snatch work?
The primary mover is your shoulders. As a pull movement, it also involves your triceps and upper chest.
What can I substitute if I don't have dumbbells for the Dumbbell Snatch?
The Face Pull targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have dumbbells available.
See the Face PullRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.