Kneeling Suitcase Carry Outer Shoulder Press
Variation of the kneeling suitcase press that emphasizes the outer portion of the shoulder.
ShouldersIntermediateStrengthPress
At a glance
| Muscles worked | Primary: shoulders (lateral emphasis). Secondary: core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~28 kcal |
How to do it
- Kneel holding a dumbbell in a suitcase position.
- Press the weight with a slight outward path to emphasize the lateral deltoid.
- Keep the core braced.
- Lower with control.
- Complete reps then switch sides.
Equipment
- Dumbbell
Coaching tips
Benefits
Variation of the kneeling suitcase press that emphasizes the outer portion of the shoulder.
Common mistakes
Avoid leaning or using momentum.
Make it harder
Increase weight or slow the tempo.
Make it easier
Reduce the weight.
Breathing
Exhale as you press, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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