Single-Arm Shoulder Press Machine

Machine variation with stable support and a repeatable path, useful for accumulating volume near failure with lower stabilization cost.

• Compound
• Machine
• Beginner

How to do it

• Adjust the seat, backrest, and pivot to your anatomy
• Keep your body supported throughout the set
• Control the return through the range you can hold without compensation

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

• Using someone else’s setup without checking alignment
• Shortening the range just to move more plates

Muscles worked

Primary

• Anterior deltoid

Secondary

• Side delt
• Triceps

Alternatives

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