Half-Kneeling Dumbbell Overhead Press
Also known as: Half-Kneeling DB Overhead Press, Half-Kneeling Dumbbell Shoulder Press, Half-Kneeling Dumbbell Military Press, Half-Kneeling Single-Arm Dumbbell Press, Half-Kneeling Dumbbell OHP, Half-Kneeling DB Shoulder Press, Half-Kneeling DB OHP
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Kneel on one knee, the other foot flat in front with the knee at a right angle; use a pad under the kneeling knee.
- Hold a dumbbell at the shoulder on the side of the kneeling leg, palm facing in or forward.
- Squeeze the glute of the kneeling leg and brace your abs.
- Press the dumbbell straight overhead until the arm is nearly locked.
- Lower with control to the shoulder; complete the reps and switch sides.
Cues
- Stay tall and tight through the kneeling-side glute.
- Keep the ribs down rather than leaning to the side.
- Press in line with the ear.
Common mistakes
- Leaning away from the weight.
- Sinking into the lower back as the dumbbell goes up.
- Letting the front knee cave in.
- Using a weight too heavy to hold the posture.