- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- Force TypePush (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Traps, Triceps
Target Muscle Group
Half Kneeling Dumbbell Press Overview
The half kneeling dumbbell press is a variation of the standing dumbbell press and an exercise used to target the muscles of the shoulders.
The half kneeling dumbbell press is a regression from the standing dumbbell press and can be used to help build the prerequisite shoulder strength and stability to perform the standing variation.
Half Kneeling Dumbbell Press Instructions
- Assume a half kneeling position with the knee under your hip, toes tucked, and ribcage down.
- Curl the dumbbells into position on your shoulders and ensure your spine is still braced in a neutral position.
- Once the dumbbells are in place, rotate your palms so they are facing forward.
- Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids.
- Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).
- Repeat for the desired number of repetitions.
Half Kneeling Dumbbell Press Tips
- Don’t allow the head to jut forward excessively.
- Drive the bicep to the ear and exhale as you press.
- If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
- Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
- If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.