Dumbbells
Half-kneeling one-arm press
Half-kneeling one-arm press mainly works your front shoulders and side shoulders. It also helps your triceps, abs, obliques, and glutes.
Step by step
- Kneel on one knee, squeeze that glute, and hold the dumbbell at your shoulder.
- Press straight up without leaning sideways.
- Lower slowly to your shoulder, then switch sides after your reps.
What you should feel
Work in one shoulder, with your core and the glute of the kneeling leg keeping you upright. Your lower back should not arch or ache.
Common mistake
Leaning away from the weight; keep your ribs stacked over your hips.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Landmine pressFront shoulders, Chest
Overhead pressFront shoulders, Side shoulders
Machine shoulder pressFront shoulders, Side shoulders
Plate-loaded shoulder pressFront shoulders, Side shoulders
Smith machine shoulder pressFront shoulders, Side shoulders
Seated cable shoulder pressFront shoulders, Side shouldersQuestions
What muscles does the half-kneeling one-arm press work?
Half-kneeling one-arm press mainly works your front shoulders and side shoulders. It also helps your triceps, abs, obliques, and glutes.
Can I do the half-kneeling one-arm press at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the half-kneeling one-arm press?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
JOGO Fuel
Get a training plan built around your goal
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start free