Dumbbell half kneeling shoulder press

Muscles worked: Shoulders
Shoulders
🔧 Dumbbell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Kneel with right knee down, left foot forward at 90 degrees. Hold a dumbbell in your right hand, palm forward, at shoulder height. Engage your core, maintain an upright torso. Press the dumbbell overhead, extending your arm fully, wrist straight. Slowly lower the dumbbell back to shoulder height. Repeat for desired reps, then switch sides.

Muscles Worked

Front delt

Tips

Maintain a tight core, stable base with a firmly planted front foot, and neutral spine. Avoid shoulder shrugging. Control the movement throughout.

Similar exercises

Dumbbell shoulder press Shoulders · 🔧 Dumbbells 3/10 Dumbbell seated shoulder press Shoulders · 🔧 Dumbbells 3/10 Dumbbell standing shoulder press Shoulders · 🔧 Dumbbell 3/10 Dumbbell single arm shoulder press Shoulders · 🔧 Dumbbell 3/10 Barbell shoulder press Shoulders · 🔧 Barbell 5/10 Machine shoulder press Shoulders · 🔧 Machine 2/10 Dumbbell alternate shoulder press Upper arms · 🔧 Dumbbells 3/10 Smith machine shoulder press Shoulders · 🔧 smith machine 3/10
Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.