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Dumbbell Half-Kneeling Single-Arm Overhead Press
A unilateral dumbbell overhead press from half-kneeling stance targets shoulders and core for building upper body strength, stability, and addressing imbalances; enhances anti-rotational control.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Obliques, Traps, Glutes, Lower Back
Accessory Muscles
Quads, Hamstrings
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
7/10Abs
6/10Rectus Abdominis
Chest
5/10Upper Chest
Obliques
5/10Traps
4/10Glutes
4/10Lower Back
3/10Erector Spinae
Quads
2/10Hamstrings
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Kneel on one knee with the other foot flat ahead, forming 90-degree angles at both knees; hold a dumbbell at shoulder height in the hand on the kneeling side with elbow bent at 90 degrees and core braced.
- Brace core and squeeze kneeling leg glute.
- Exhale and press dumbbell straight overhead until arm is extended with bicep by ear.
- Keep torso upright without leaning.
- Pause briefly at top.
- Inhale and lower dumbbell controlled to shoulder height.
- Maintain shoulder depression throughout.
- Switch sides after reps.
Coaching Tips
Form Cues
- Ribs down
- Glute squeeze
- Straight path
- Shoulder down
- Core braced
- Bicep to ear
Breathing
Inhale during lowering phase; exhale while pressing overhead and brace core throughout.
Tempo
2-1-2
Range of Motion
From shoulder height with elbow at 90 degrees to full arm extension overhead without elbow hyperextension; torso remains upright without lean.
Safety
Safety Notes
- Avoid if acute shoulder impingement
- Do not hyperextend elbow
- Use light weight for form
- Stop if back pain occurs
- Ensure stable knee position
- Consult professional with pre-existing conditions
Spotting
Self-spot with free hand on thigh for balance; not typically needed but use wall for support if unstable.
Common Mistakes
- Leaning sideways
- Arching lower back
- Uncontrolled descent
- Elbow flare
- Incomplete extension
- Poor hip alignment
When to Avoid
- Shoulder impingement
- Lower back issues
- Knee injuries
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hip flexibility for kneeling
- Ankle dorsiflexion
Build Up First
- Basic overhead press form
- Half-kneeling stability
- Core bracing competency
Also known as
Half-Kneeling Single-Arm Dumbbell Press, Single-Arm Kneeling Overhead Press, Half-Kneel Dumbbell Shoulder Press
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