Exercise library · Back
Barbell Muscle Clean
The Barbell Muscle Clean is a barbell exercise that targets the upper back, with the shoulders assisting. Follow the 7 steps below and watch the demo to check your form.
- Target muscles
- Upper back
- Also works
- Shoulders
- Equipment
- Barbell
- Body part
- Upper legs
Step by step
- Stand with a shoulder-width stance and grasp the barbell with a clean grip.
- Pull the bar upward using your legs and hips while keeping the bar close to your body.
- Continue pulling until you can rack the bar onto your shoulders without dropping into a squat.
- Stand tall with the bar in the front rack position.
- Lower the bar back to the starting position under control.
- Keep your elbows high during the catch phase.
- Repeat for the desired number of repetitions.
Related exercises
One of 800 exercises in Bravel
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