Single-Arm Dumbbell Snatch

The single-arm dumbbell snatch increases power and strength throughout the body with an emphasis on the shoulders and back. This exercise also improves coordination, core strength, and serves as a stepping stone to the clean and jerk snatch.


  1. 6095_A
    Using an overhand grip, grab a dumbbell in one hand and stand with the feet slightly wider than shoulder-width apart. Descend your hips to the floor until your knees are bent at 90-degrees and the dumbbell is resting on the floor.
  2. Single-Arm Dumbbell Snatch
    Quickly pull the dumbbell toward the ceiling while simultaneously extending your knees and hips and raising your body on the balls of your feet. Keep the dumbbell close to your body.
  3. 6095_C
    As the dumbbell reaches its highest point, quickly rotate your elbow under the weight and extend your arm. The dumbbell will rest over the top of your shoulder with the palm facing away from your body.

Trainer’s Tips

  • Keep the dumbbell as close to your body as possible throughout the entire movement.
  • The movement starts with your hips and glutes. Thrust them forward to help raise the dumbbell above your head.
  • Avoid swinging the dumbbell away from the body.