Strength

Half Kneeling Dumbbell Overhead Press

Perform the Half Kneeling Dumbbell Overhead Press to target shoulders, arms, and enhance core stability. Ideal for building strength and improving functional fitness or sports performance.
View all exercises
Half Kneeling Dumbbell Overhead Press instructions
Step-by-step instructions
1
Find a knee pad or use a soft surface to protect your knee. Kneel on your right knee with your left foot flat on the floor in front of you.
2
Hold a dumbbell in your right hand at shoulder height. Use your left hand to stabilize your body.
3
Slowly press the dumbbell upwards until your arm is fully extended, without locking your elbow.
4
Pause for a moment at the top, then slowly lower the dumbbell back to the start position.
5
Remember not to sway your back during the exercise. Repeat for the desired number of reps before switching sides.
Find a knee pad or use a soft surface to protect your knee. Kneel on your right knee with your left foot flat on the floor in front of you.
Hold a dumbbell in your right hand at shoulder height. Use your left hand to stabilize your body.
Slowly press the dumbbell upwards until your arm is fully extended, without locking your elbow.
Pause for a moment at the top, then slowly lower the dumbbell back to the start position.
Remember not to sway your back during the exercise. Repeat for the desired number of reps before switching sides.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Start your fitness journey today
Enjoying exercises like Half Kneeling Dumbbell Overhead Press, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer