Single-arm half-kneeling shoulder press

The single-arm half-kneeling shoulder press is a popular exercise to target the deltoid muscles while also developing strength and stability in the core and hips. Balance can be a challenge, which is one reason why this movement is generally trained lighter than standing single-arm shoulder presses. The half-kneeling press can be used as an accessory lift for the shoulder press or bench press, or simply as a technique to make shoulder presses stricter and more athletic.


  1. Builds size and strength in the deltoids and triceps
  2. Forces the core to stabilize an uneven load
  3. Hips, back, and trunk all work to stabilize in a half-kneeling position

Single-arm half-kneeling shoulder press Images

Single-arm half-kneeling shoulder press image
Single-arm half-kneeling shoulder press image


  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.