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Visual demonstration of the Dumbbell Half Kneeling Military Press exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Shoulders
Secondary muscles
Triceps
Equipment
Dumbbells
Exercise guide

Dumbbell Half Kneeling Military Press

4 steps Updated 29/08/2026

Dumbbell Half Kneeling Military Press is a free weights exercise targeting Shoulders (Anterior Deltoids) using Dumbbells.

Step by step

How to perform it

  1. Begin in a half-kneeling position with your right knee on the floor and left foot flat on the floor in front of you. Hold a dumbbell in each hand at shoulder level with your palms facing forward.
  2. Engage your core and press both dumbbells upward until your arms are fully extended overhead.
  3. Slowly lower the dumbbells back to shoulder level with control, maintaining a steady motion.
  4. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Dumbbell Half Kneeling Military Press

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