Single-Arm Shoulder Press Machine

One-arm machine shoulder press: each side works separately.

• Compound
• Machine
• Beginner

How to do it

• One arm at a time; set the seat so the handle starts at ear height
• Ribs down and glutes squeezed so you do not arch the lower back
• Press straight overhead and lower under control to collarbone height

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Press for 1 s, lower for 2–3 s under control

Common mistakes

• Arching the lower back to finish the press
• Leaning the torso sideways as you press

Muscles worked

Primary

• Anterior deltoid

Secondary

• Side delt
• Triceps

Alternatives

• Shoulder Press Machine
• Standing Overhead Press
• Dumbbell Shoulder Press