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Single Arm Dumbbell Muscle Snatch

Single Arm Dumbbell Muscle Snatch

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Muscle Groups
  • Abs and Core
  • Back
  • Shoulders
  • Shoulder and upper back strength.
  • Coordination of the upper and lower body.
  • Core Strength.


The Single Arm Dumbbell Muscle Snatch is a great shoulder warm up. It is also a good pre-hab exercise for baseball and other throwing sports. It is more challenging than the two handed version because of the uneven loading.


  • Start in a standing position holding the dumbbell in front of you.
  • Push your rear end back and bend forward, stretching the hamstrings slightly, until the dumbbell is just above your knee.
  • Stand up and “muscle” the dumbbell overhead.


  • Bad posture.
  • Using your legs too much.