# Half-Kneeling Dumbbell Overhead Press

URL: https://heatsy.app/ex/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: Shoulders, Arms

## Muscles

- Main: Deltoid, Triceps
- Helps: Serratus Anterior, Trapezius, Gluteus Maximus
- Holds: Erector Spinae, Rectus Abdominis, External Oblique, Transversus Abdominis

## Equipment

- Dumbbells

## Technique

1. Kneel on one knee, the other foot flat in front with the knee at a right angle; use a pad under the kneeling knee.
2. Hold a dumbbell at the shoulder on the side of the kneeling leg, palm facing in or forward.
3. Squeeze the glute of the kneeling leg and brace your abs.
4. Press the dumbbell straight overhead until the arm is nearly locked.
5. 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.

## Alternatives

- [One-Arm Dumbbell Overhead Press](https://heatsy.app/ex/one-arm-dumbbell-overhead-press)
- [Half-Kneeling Kettlebell Overhead Press](https://heatsy.app/ex/half-kneeling-kettlebell-overhead-press)
- [Dumbbell Overhead Press](https://heatsy.app/ex/dumbbell-overhead-press)