Smith Seated Single Arm Neutral Grip Shoulder Press

Muscles worked

Setup

1. Position a flat bench perpendicular to the Smith machine bar.
2. Sit sideways on the bench so the shoulder you intend to train is aligned directly under the bar.
3. Grip the bar with a neutral grip (palm facing inward toward your head) at shoulder height.
4. Plant your feet firmly on the floor and engage your core to stabilize your torso.

How to do it

1. Unrack the bar and lower it slowly until your hand is approximately at ear level, inhaling deeply during the descent.
2. Press the bar vertically until your arm is fully extended but not locked out, exhaling forcefully on the way up.
3. Maintain a controlled 2-1-1-0 tempo (2 seconds down, 1-second pause at the bottom, 1 second up).
4. Complete all repetitions on one side before switching to the opposite arm.

Form checklist

• Keep your torso strictly upright; do not lean away from the weight to compensate.
• Ensure your elbow stays tucked slightly in front of your body rather than flaring out to the side.
• Maintain a neutral wrist position, avoiding any backward extension under the weight of the bar.
• Keep your non-working hand on your hip or the bench for balance.

Pro tips

• Focus on driving your elbow toward the ceiling to maximize deltoid contraction rather than just pushing with your hand.
• Utilize the stability of the Smith machine to perform a 'dead stop' at the bottom of each rep to eliminate momentum.

Make it harder

• Implement a 4-second eccentric (lowering) phase to increase time under tension.
• Perform the exercise without back support to increase the demand on your core and spinal stabilizers.

Frequently asked

What muscles does the smith seated single arm neutral grip shoulder press work?

The smith seated single arm neutral grip shoulder press primarily targets the deltoids, and also works the triceps as secondary muscles.

What equipment do you need for the smith seated single arm neutral grip shoulder press?

The smith seated single arm neutral grip shoulder press uses smith machine and weight plate.

Is the smith seated single arm neutral grip shoulder press good for beginners?

The smith seated single arm neutral grip shoulder press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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