Lever Seated Single Arm Shoulder Press

Muscles worked

Setup

1. Position the bench so the machine handle is aligned with your shoulder when seated.
2. Sit tall with your feet planted firmly on the floor and your back pressed against the backrest.
3. Grasp the handle with an overhand or neutral grip, keeping your elbow slightly in front of your shoulder.
4. Place your non-working hand on your lap or the machine frame to stabilize your torso.

How to do it

1. Exhale as you press the handle upward in a controlled arc until your arm is fully extended but not locked at the elbow.
2. Inhale as you slowly lower the handle back to the starting position, stopping just before the weight stack touches.
3. Maintain a steady 2-1-2-0 tempo (2 seconds up, 1 second pause at the top, 2 seconds down).
4. Complete the full set on one arm before switching to the other side.

Form checklist

• Keep your core braced and avoid arching your lower back off the bench.
• Ensure your wrist remains stacked directly over your elbow throughout the entire movement.
• Keep your shoulders pinned down; do not allow the working shoulder to shrug toward your ear.
• Maintain a forward-facing torso and avoid rotating toward the side you are pressing.

Pro tips

• Focus on driving your bicep toward your ear at the top of the movement to maximize deltoid contraction.
• Keep constant tension by never letting the weight rest at the bottom of the rep.

Make it harder

• Implement a 4-second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.
• Add a brief pause at the bottom of the movement to eliminate momentum and force the muscle to work from a dead stop.

Frequently asked

What muscles does the lever seated single arm shoulder press work?

The lever seated single arm shoulder press primarily targets the deltoids, and also works the abs, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the lever seated single arm shoulder press?

The lever seated single arm shoulder press uses leverage machine.

Is the lever seated single arm shoulder press good for beginners?

Yes. The lever seated single arm shoulder press is a beginner-friendly movement and a strong foundation to build on.

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