Dumbbell One Arm Snatch

An explosive full-body movement targeting the legs, core, and shoulders. It develops power, coordination, and cardiovascular endurance.

Exercise Details

Level: Advanced
Body Area: lower
Type: isolation
Mechanics: Compound
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Shoulders

Secondary

Hamstrings

Setup

Place a dumbbell between your feet. Stand with a wide stance. Hinge and grip the dumbbell with a neutral grip.

Instructions

1. Drive explosively through your legs and hips.
2. Pull the weight upward close to your body.
3. Punch the dumbbell overhead in one fluid motion.
4. Lock out the arm at the top.
5. Lower with control.

Common Mistakes

1. Pulling only with the arm.
2. Rounding the back.
3. Lack of hip drive.

Alternative Exercises

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Toe Touch Sit

Beginner / Bodyweight-only / Hamstrings / isolation

A core exercise targeting the rectus abdominis and hip flexors. It improves abdominal strength and hamstring flexibility.

Sumo Deadlift

Intermediate / Barbell / Hamstrings / hinge

A deadlift variation that targets the glutes and adductors. The wide stance allows for a more upright torso, making it ideal for those with long limbs.

Sumo Deadlift High Pull

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An explosive full-body movement that combines a wide-stance deadlift with an upright row. It develops power in the posterior chain and shoulders.

Smith Upright Row

Beginner / Smith Machine / Shoulders / pull

A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.