Single Arm Dumbbell Half Kneeling Contralateral Overhead Press

Instructions for proper form

1. Begin in a half kneeling position with your left knee on the ground and right foot in front, forming a 90-degree angle with your knee. 2. Hold a dumbbell in your right hand with a neutral grip, resting it at shoulder height. 3. Engage your core to stabilize your body. 4. Press the dumbbell overhead while keeping your elbow slightly in front of your body. 5. Slowly lower the dumbbell back to the starting position at shoulder height, and repeat. 6. Keep your back straight and avoid arching it during the press.

Common mistakes to avoid

1. Arching or overextending the lower back. 2. Using momentum to lift the dumbbell instead of using muscle engagement. 3. Allowing the shoulder to elevate towards the ear rather than keeping it down and engaged. 4. Not maintaining proper stability in the core and legs.

Benefits

Specific benefits of the exercise

This exercise improves shoulder stability and strength, increases core engagement due to the half kneeling position, and enhances overall unilateral movements and balance.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect to see improved shoulder strength and stability within 4-6 weeks, along with better core control and endurance..

Who this exercise is best for

This exercise is ideal for novice trainees, individuals looking to improve shoulder strength and stability, and athletes aiming to enhance unilateral strength for improved sports performance.

Scientific studies supporting its effectiveness

Studies have shown that single-arm overhead pressing improves shoulder strength and stability while promoting core engagement, which is critical for functional movements (Schoenfeld, BJ. 2010, Journal of Sports Medicine).

Variations

Beginner modifications

For beginners, reduce the weight of the dumbbell or perform the exercise seated for better stability. Alternatively, perform the exercise without a dumbbell to master the movement pattern.

Advanced progressions

Advanced progressions include increasing the weight of the dumbbell, performing the exercise with a resistance band, or incorporating unstable surfaces like a balance pad.

Integrations

Complementary exercises

Complement this exercise with lateral raises for shoulder isolation, planks for core stability, and upright rows for shoulder strength.

Super set recommendations

Super set this exercise with bent-over rows for a comprehensive upper body workout, targeting back and shoulder muscles efficiently.

Sample workout routines

Incorporate it into a full upper body workout: 1. Single Arm Dumbbell Half Kneeling Contralateral Overhead Press – 3 sets of 8-12 reps. 2. Push-ups – 3 sets of 10-15 reps. 3. Dumbbell Rows – 3 sets of 8-12 reps.

Exercise combinations

Combine it with squats for leg strength and overhead dumbbell presses for overall shoulder development.

Best time to do this exercise in your workout

Best performed during the strength training segment of your workout, typically after dynamic warm-ups and before any isolation exercises.