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 Instructions

Single-arm half-kneeling shoulder press muscle diagram
  1. Select an appropriate load and adopt a half-kneeling position on the floor. Your right knee should be down, and your left knee up; take the weight with your right hand. Clean the dumbbell to your shoulder, using both hands if necessary. You should start with a neutral grip, with the palm in. Keep your head up, shoulders back, and your spine neutral. This will be your starting position.
  2. Initiate the movement by extending the arm, flexing and abducting the shoulder to rotate the arm as you press above your head. Pause at the top of the motion before reversing the movement to return to the starting position.
  3. Complete the desired number of repetitions before switching to the opposite side.