Kneeling Suitcase Carry Shoulder Press
Unilateral kneeling press that builds shoulder strength while challenging anti-lateral-flexion core stability.
ShouldersIntermediateStrengthPress
At a glance
| Muscles worked | Primary: shoulders. Secondary: core, obliques |
|---|---|
| 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 on one knee holding a dumbbell in the opposite hand at shoulder height (suitcase position).
- Press the weight overhead to full lockout.
- Keep the core braced and torso upright.
- Lower with control.
- Complete reps then switch sides.
Equipment
- Dumbbell
Coaching tips
Benefits
Unilateral kneeling press that builds shoulder strength while challenging anti-lateral-flexion core stability.
Common mistakes
Avoid leaning away from the weight or arching the lower back.
Make it harder
Increase dumbbell weight.
Make it easier
Perform the press from a standing or seated position.
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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