Which knee should be down?

The general rule is to have the knee on the floor on the same side as the arm that is pressing. This creates a longer line of tension and challenges your lateral stability.

Why is the half-kneeling position beneficial?

It removes the ability to use your legs for momentum, forcing the shoulders and core to do all the work. It also provides a passive stretch for the hip flexors.

Can I perform this with a kettlebell?

Yes, a kettlebell is an excellent alternative and can be held in the rack position or in a bottoms-up position to further challenge your grip and shoulder stability.

Half Kneeling Single Arm Shoulder Press Guide

Master the half kneeling single arm shoulder press to build overhead strength, improve core stability, and fix muscular imbalances with our expert guide.

How to Perform

Begin in a half-kneeling position with your right knee on the floor and your left foot planted firmly in front of you.
Hold a dumbbell in your right hand at shoulder height with your palm facing inward or slightly forward.
Engage your glutes and core to maintain a neutral pelvis and a tall, upright torso.
Press the dumbbell vertically until your arm is fully locked out overhead, keeping your bicep close to your ear.
Pause briefly at the top of the movement while maintaining a stable ribcage.
Lower the weight under control back to the starting position at your shoulder.
Complete the desired repetitions on one side before switching your leg and arm positions.

Common Mistakes

Arching the lower back to compensate for limited shoulder mobility
Allowing the front knee to collapse inward during the press
Leaning the torso to the side to help drive the weight upward
Failing to fully lock out the elbow at the top of the rep

Muscles Worked

Primary movers

Deltoids

Stabilizers

Triceps
Upper Trapezuis
Core
Glutes

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Deltoids · Shoulders