---
title: "Dumbbell Half Kneeling Military Press"
description: "Begin in a half-kneeling position with your right knee on the floor and left foot flat on the floor in front of you."
locale: en
slug: dumbbell-half-kneeling-military-press
url: "https://hi.fitness/exercises/dumbbell-half-kneeling-military-press"
primaryMuscle: "Front delts"
secondaryMuscles: ["Triceps"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/02e31b6c-dumbbell-half-kneeling-military-press.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# 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.

## How to do 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.

## 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.

## Similar exercises

- [Barbell Standing Military Press](https://hi.fitness/exercises/barbell-standing-military-press) - Front delts · Barbell
- [Barbell Seated Military Press](https://hi.fitness/exercises/barbell-seated-military-press) - Front delts · Barbell
- [Smith Machine Shoulder Press](https://hi.fitness/exercises/smith-machine-shoulder-press) - Front delts · Smith machine
- [Barbell Standing Shoulder Press](https://hi.fitness/exercises/barbell-standing-shoulder-press) - Front delts · Barbell
- [Seated Shoulder Press Barbell](https://hi.fitness/exercises/seated-shoulder-press-barbell) - Front delts · Barbell
- [Barbell Standing Close Grip Military Press](https://hi.fitness/exercises/barbell-standing-close-grip-military-press) - Front delts · Barbell
- [Barbell Standing Wide Grip Military Press](https://hi.fitness/exercises/barbell-standing-wide-grip-military-press) - Front delts · Barbell
- [Barbell Seated Behind Neck Military Press](https://hi.fitness/exercises/barbell-seated-behind-neck-military-press) - Front delts · Barbell