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Shoulders · Dumbbell
Dumbbell Half Kneeling Military Press
Dumbbell Half Kneeling Military Press is a beginner compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a dumbbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Dumbbell Half Kneeling Military Press
- 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.
- Engage your core and press both dumbbells upward until your arms are fully extended overhead.
- Slowly lower the dumbbells back to shoulder level with control, maintaining a steady motion.
- Repeat for the desired number of repetitions.
Form tips
- Keep your gaze forward and your neck in a neutral position.
- Exhale as you press the dumbbells up and inhale as you lower them.
- Ensure your front knee remains aligned over your ankle to maintain balance.
Dumbbell Half Kneeling Military Press alternatives
More delts exercises
Dumbbell Half Kneeling Military Press FAQ
What muscles does Dumbbell Half Kneeling Military Press work?
Dumbbell Half Kneeling Military Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Half Kneeling Military Press?
You need a dumbbell.
How many sets and reps of Dumbbell Half Kneeling Military Press should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Half Kneeling Military Press good for beginners?
Yes. Dumbbell Half Kneeling Military Press is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Dumbbell Half Kneeling Military Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Half Kneeling Military Press?
Other exercises for the delts include Kettlebell Half Kneeling Shoulder Press, Military Press Bodyweight, Bodyweight Standing Military Press and Barbell Seated Military Press.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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