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Advanced
- Difficulty
- Advanced
- Movement type
- Strength
- Primary muscles
- Shoulders Glutes Quadriceps
- Secondary muscles
- Lower back Trapezius Biceps
- Equipment
- Dumbbells
Dumbbell One Arm Snatch
4 steps Updated 29/08/2026
Dumbbell One Arm Snatch is a free weights exercise targeting Shoulders (Deltoids), Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus using Dumbbells.
Step by step
How to perform it
- Start in a squat position with your feet shoulder-width apart and a dumbbell on the floor between your feet. Grasp the dumbbell with your right hand, using an overhand grip, while keeping your back straight and core engaged.
- Drive through your heels and explosively extend your hips, knees, and ankles, pulling the dumbbell upward close to your body as you rise.
- As the dumbbell reaches shoulder height, raise your hand straight up to bring the dumbbell overhead, fully extending your arm.
- Stand up fully, keeping the dumbbell overhead. Lower the dumbbell back to the starting position with control and repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
Archer Step Back
Archer Stepback
Barbell Clean and Jerk
Last updated: 29/08/2026
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Dumbbell One Arm Snatch
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