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Half-Kneeling Single-Arm DB Press

Overhead press from a kneeling lunge. Locks the pelvis so you can't lean back — overhead work plus core.

💪 Delts💪 Triceps💪 Core🏋️ dumbbells
Press
Down-knee glute squeezed, ribs down. Press straight up without leaning back.

Step by step

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Setup

Kneel on one knee on a pad, other foot in front.

Show all steps
  1. Setup: Kneel on one knee on a pad, other foot in front.
  2. Setup: Hold the dumbbell at the shoulder on the same side as the down knee.
  3. Setup: Squeeze the glute of the down leg.
  4. Brace and press the dumbbell straight up.
  5. Don't lean away from the weight.
  6. Lower slowly back to the shoulder.
  7. Do all reps, then switch sides.
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Watch a video demo
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Tempo coach

Lower 3sPress 1s
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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

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🛡️ Back safety

  • •The kneeling glute squeeze makes it very hard to arch — a smart way to press overhead with back pain.

✗ Common mistakes

  • ✗Leaning sideways
  • ✗Arching the lower back

Swap options

Seated Dumbbell Shoulder PressBack-safe

Overhead pressing with your back supported — removes most of the load on the lower back.

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Upper Circuit

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