Half Kneeling One Arm Dumbbell Shoulder Press

How to perform the half-kneeling one arm dumbbell shoulder press.

How to do the Half-Kneeling One Arm Dumbbell Shoulder Press:

  • Perform this exercise on your weak side first.
  • Start by assuming a half-kneeling stance-placing the knee of the side you intend to perform the press with on the ground.
  • Your other leg should be at about a 90-degree angle with your foot flat on the ground.
  • Create as much tension in your core as you can by doing the following:
    • Tilt your hip back slightly and squeeze the glute of your working side.
    • Close the space between your ribs and hips by pulling your rib cage down and brace your core.
    • Draw air in through your nose to the bottom of your stomach.
  • Start with the dumbbell touching your shoulder, palm turned in.
  • Take a deep breath into your stomach, sides, and lower back before pressing.
  • Imagine that you are pushing your pinky towards the ceiling, allowing your shoulder blade to move freely.
  • At the top of your press, your elbow should be next to your ear and you might lean forward slightly.
  • Lower the dumbbell to your shoulder under control as you breathe in.

Make Half Kneeling One Arm Dumbbell Shoulder Presses Easier (Regression)

  • Use a dumbell or perform a different exercise variation. A half-kneeling landmine press or incline bench press would be good fits.

Make Half Kneeling One Arm Dumbbell Shoulder Presses Harder (Progression)