Single-Arm Machine Shoulder Press

Body region

• Shoulders
• Arms

Equipment

• Lever Machine

Technique

1. Adjust the seat so the handles start at about shoulder height.
2. Settle your back into the pad, plant both feet and grip one handle; hold the seat or frame with the free hand.
3. Press the handle up until your arm is almost straight.
4. Lower slowly until the handle is back at shoulder height.
5. Finish the set, then switch arms.

Cues

• Keep your back and head against the pad.
• Stay square; do not lean away from the working arm.
• Stop just short of locking the elbow hard.

Common mistakes

• Twisting the torso to push the handle up.
• Arching the lower back off the pad.
• Letting the weight stack crash between reps.

Variations

• Neutral-Grip Machine Shoulder Press

Alternatives

• Overhead Press