Lever Seated Single-Arm Shoulder Press
Build shoulder strength! This single-arm press isolates muscles for a more focused workout.
The Lever Seated Single-Arm Shoulder Press is a compound exercise that mainly works the shoulders, with help from the triceps and back. You'll need: exercise bench, dumbbells, leg press machine and shoulder press machine.
Required Equipment
Lever Seated Single-Arm Shoulder Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Triceps (triceps brachii); Boxer Muscle (serratus anterior)
Lever Seated Single-Arm Shoulder Press Variations and Alternatives
How to do the Lever Seated Single-Arm Shoulder Press
Positioning:
Adjust the Equipment: If using a lever machine, adjust the seat so that the handle is at shoulder height. If using a dumbbell, sit on a flat bench with your back supported.
Seat Position: Sit upright with your back against the support of the machine or bench.
Movement:
Grip the Handle or Dumbbell: With your right or left hand, grasp the handle of the lever machine or hold the dumbbell at shoulder height. Keep your elbow close to your body and your palm facing forward.
Starting Position: Ensure your feet are flat on the floor and maintain a slight bend in your elbow for joint safety.
Press Up: Begin the exercise by pressing the handle or dumbbell upward until your arm is fully extended above your head. Do not lock your elbow at the top.
Pause: At the top of the movement, pause for a moment to maximize muscle engagement.
Lower Slowly: Gradually lower the handle or dumbbell back to the starting position at shoulder height. Maintain control throughout the movement.
Repetitions: Perform the desired number of repetitions (generally 8-12 for beginners) before switching arms if using a dumbbell.
Rest: Take a brief rest between sets, and repeat for the desired number of sets.
Tips:
Keep your core engaged to maintain stability.
Avoid arching your back during the press.
Focus on controlled movements rather than speed to ensure proper form.
Lever Seated Single-Arm Shoulder Press FAQs
What muscles does the Lever Seated Single-Arm Shoulder Press work?
The Lever Seated Single-Arm Shoulder Press mainly works the shoulders, with help from the triceps and back. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Lever Seated Single-Arm Shoulder Press?
Exercise bench, dumbbells, leg press machine and shoulder press machine.
Is the Lever Seated Single-Arm Shoulder Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Lever Seated Single-Arm Shoulder Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Lever Seated Single-Arm Shoulder Press variations and alternatives?
Similar exercises include the Seated Shoulder Landmine Press, Lever Decline Single-Arm Chest Press, Lever Incline Single-Arm Chest Press and Lever Lateral Raise.
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