Kneeling Single Arm Press

  1. Get in the kneeling position and grasp a dumbbell in the hand opposite of the forward leg.

  2. Lift the dumbbell a few inches above the shoulder.

  3. Press the dumbbell to full arm extension and make sure it travels in a vertical path.

  4. Slowly descend to the starting position.

Note: This exercise can also be done standing and kneeling