Dumbbell Half-Kneeling Single-Arm Overhead Press

Kneel on the floor with your knees hip-width apart and engage your core to keep your torso stable.

Hold a dumbbell in one hand at shoulder height with your palm facing forward or inward.

Press the dumbbell straight up overhead until your arm is fully extended without locking your elbow.

Pause briefly at the top, then slowly lower the dumbbell back down to your shoulder with control.