TETSUArms Apart Circular Toe Touch vs Dumbbell Clean
The Arms Apart Circular Toe Touch and the Dumbbell Clean both train the glutes as their primary muscle. The Arms Apart Circular Toe Touch is bodyweight-only while the Dumbbell Clean uses a dumbbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Arms Apart Circular Toe Touch | Dumbbell Clean | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | hamstrings, quadriceps and calves | hamstrings, quadriceps and calves |
| Equipment | bodyweight | dumbbell |
| Steps in our guide | 5 | 7 |
How each one starts
Arms Apart Circular Toe Touch — first steps
- Stand with your feet shoulder-width apart and arms extended to the sides.
- Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand.
Dumbbell Clean — first steps
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
Full step-by-step guides are linked below.
Which should you choose?
The Arms Apart Circular Toe Touch needs no equipment and scales through leverage, tempo and reps. The Dumbbell Clean works each side independently and demands more stabilizer control. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the glutes adapting.
Full form guides
Common questions
Is the Arms Apart Circular Toe Touch better than the Dumbbell Clean?
Neither is universally better — both train the glutes as the primary mover. The Arms Apart Circular Toe Touch needs no equipment and scales through leverage, tempo and reps, while the Dumbbell Clean works each side independently and demands more stabilizer control. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Arms Apart Circular Toe Touch and the Dumbbell Clean in the same program?
Yes, but usually not in the same session — they overlap heavily on the glutes. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Arms Apart Circular Toe Touch and the Dumbbell Clean work the same muscles?
Yes — the primary muscle is the same (glutes) and both rely on the same supporting muscles: hamstrings, quadriceps and calves.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.