Single Arm Dumbbell Tall Kneeling Overhead Press

Instructions for proper form

Begin in a tall kneeling position with your knees hip-width apart. Hold a dumbbell in one hand with a neutral grip (palm facing inward). Engage your core and maintain a straight line from your head to your knees. Press the dumbbell overhead in a controlled manner, keeping your elbow close to your head. Ensure your shoulder is activated and your torso remains upright. Slowly lower the dumbbell back to the starting position.

Common mistakes to avoid

Avoid arching your back or leaning forward during the press. Don’t allow your shoulder to shrug upwards excessively. Ensure that your core is engaged to maintain stability. Avoid using momentum; the movement should be slow and controlled.

Benefits

Specific benefits of the exercise

This exercise targets the anterior deltoids while also engaging the core and promoting stability through the torso. It helps improve shoulder strength and mobility as well as enhances coordination and balance.

Expected results and timeframe

With consistent training (2-3 times a week), expect to see improvements in shoulder strength and stability in 4-6 weeks. Enhanced muscle definition and endurance can be noticeable within 8-12 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to improve shoulder strength, athletes in sports requiring upper body strength and stability, and individuals seeking to enhance their overall physical fitness.

Scientific studies supporting its effectiveness

Studies have shown that compound movements like the overhead press effectively increase muscle activation in the deltoids and improve functional strength. Research highlights the importance of unilateral exercises for balance and muscle development.

Variations

Beginner modifications

For beginners, consider reducing the weight of the dumbbell or performing the exercise seated on a bench for added stability. Alternatively, practice the movement without weight to focus on form.

Advanced progressions

Advanced variations can include performing the exercise with an increased weight or incorporating instability by using a BOSU ball or balance pad. You may also try adding a rotation at the top of the press for additional core engagement.

Integrations

Complementary exercises

Complement this exercise with lateral raises, push-ups, and planks to enhance shoulder strength and overall upper body stability.

Super set recommendations

Pair the Single Arm Dumbbell Tall Kneeling Overhead Press with a Lat Pulldown or a Dumbbell Row for a super set that targets both the front and back of the shoulders.

Sample workout routines

Incorporate the exercise into a shoulder workout routine as follows: 1. Warm-up: Arm circles and shoulder stretches 2. Overhead Press – 3 sets of 10-12 reps 3. Lateral Raises – 3 sets of 10-15 reps 4. Push-Ups – 3 sets of 8-12 reps 5. Cool down: Shoulder and arm stretches.

Exercise combinations

Combine with core workouts like planks or medicine ball twists to improve overall upper body coordination and stability.

Best time to do this exercise in your workout

This exercise is best performed early in your workout routine after a proper warm-up, ideally following dynamic stretches for the shoulders and before isolation exercises.