Vertical push · Coached in Recomp

Half-kneeling one-arm dumbbell press

The half-kneeling one-arm dumbbell press is a beginner vertical push exercise for your shoulders and triceps, using dumbbells.

Main muscles
Shoulders, Triceps
Equipment
Dumbbells
Level
Beginner
Half-kneeling one-arm dumbbell press, starting position
Start
Half-kneeling one-arm dumbbell press, end position
Finish

Setup

Kneel on one knee, the other foot flat in front. Hold a dumbbell at the shoulder on the side of the down knee.

How to do it

  1. Squeeze the glute of the down leg.
  2. Press the dumbbell up and slightly in.
  3. Lower under control. Do all reps, then switch sides.

Coaching cues

  • Ribs down; don't lean away.
  • Neutral grip (palm facing in) is kindest to the shoulder.

Common mistakes

  • Leaning to the side.
  • Arching the back.

Safety

Shoulder-friendly: one arm and a neutral grip let the shoulder move naturally.

Make it easier or harder

HarderSeated dumbbell shoulder press

Alternatives to the half-kneeling one-arm dumbbell press

Dumbbell lateral raise Dumbbells Seated dumbbell shoulder press Dumbbells, Adjustable bench Band lateral raise Resistance bands Cable lateral raise Cable stack Shoulder press machine Shoulder press machine Cable Rear Delt Fly Cable