Kneeling Dumbbell Shoulder Press

Beginner Level of Difficulty

The kneeling dumbbell shoulder press is a beginner level upper body strength exercise.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Triceps


Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the "flabby arm" look).

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

kneeling dumbbell shoulder press - step 1

Step 1

Start in a Captain Morgan style kneeling position with your knee and foot a shoulder width apart.

kneeling dumbbell shoulder press - step 2

Step 2

Keep your chest proud and press the dumbbell directly over your head.

kneeling dumbbell shoulder press - step 3

Step 3

Fully extend your elbow at the top, lower the dumbbell back down with control and repeat.