Kneeling Single Arm Arnold Shoulder Press
The kneeling single arm arnold shoulder press is a unilateral shoulder exercise that incorporates the rotational movement of the arnold press to target all three deltoid heads. Performing it kneeling removes lower body stability and increases core engagement.
How to do it
- Kneel on one knee with a dumbbell in the hand on the side of the raised knee.
- Hold the dumbbell in front of your shoulder with your palm facing you and elbow bent.
- Press the dumbbell upward while rotating your palm outward.
- Fully extend your arm overhead with your palm facing forward.
- Reverse the motion to return to the starting position.
- Complete all repetitions on one side before switching.
Form cues
- Keep your torso upright and brace your core.
- Start with your palm facing toward your chest.
- Rotate your arm smoothly as you press upward.
- Lock out your elbow gently at the top.
Breathing: Inhale as you lower the dumbbell back to shoulder height, and exhale steadily as you press the weight overhead.
Common mistakes
- Arching the lower back excessively, which can place unnecessary strain on the spine instead of isolating the shoulders.
- Rushing the rotation, which reduces time under tension and makes the movement harder to control.
- Using too much momentum from the hips, which defeats the purpose of the kneeling position.
Muscles worked
Primary: delts. Secondary: triceps, traps, core.
Suggested sets & reps
Get fitter
3 sets x 10 reps per side, rest 60 seconds
Lose weight
3 sets x 10-12 reps per side, rest 45 seconds
Build muscle
3-4 sets x 8-10 reps per side, rest 90 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel shoulder pain or sharp discomfort during the rotation, ease off or choose a gentler pressing option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why kneel instead of stand for this press?
Kneeling removes the lower body's ability to help drive the weight up, which increases core engagement and isolates the shoulder muscles.
Which knee should be on the floor?
A common setup is to kneel on the knee opposite the working arm to create a stable base, though both knees down is also effective.
Should I feel this in my lower back?
No. If you feel it in your lower back, your core might be relaxed or the weight may be too heavy, causing you to arch.