Lever Single-Arm Shoulder Press

• Weight plates (optional, depending on your fitness level)

1. Setting Up the Machine:

• Adjust the seat height of the lever machine so that the handle is at shoulder level when you sit down.

2. Getting into Position:

   • Sit on the machine with your back firmly against the backrest.

   • Keep your feet flat on the ground, shoulder-width apart for stability.

   • Grasp the handle with one hand. Your palm should face forward.

3. Starting Position:

   • Position your elbow at a 90-degree angle, ensuring that your upper arm is parallel to the floor.

   • Your other hand can rest on your thigh or at your side for balance.

4. Executing the Movement:

   • Press the handle upward by extending your arm fully.

   • Exhale as you push the weight up. Make sure to keep your wrist straight and your shoulder down.

5. Returning to the Starting Position:

   • Slowly lower the handle back to the starting position, inhaling as you go.

   • Ensure that your elbow returns to the 90-degree angle position without locking out your joints.

6. Repetition:

   • Complete your desired number of repetitions on one side before switching to the other arm.

   • Maintain control throughout the movement, avoiding any jerking or swinging.

7. Tips for Beginners:

   • Start with a lighter weight to perfect your form before increasing the weight.

   • Focus on keeping your core engaged to support your lower back.

   • Avoid leaning to one side; keep your torso upright and steady.

8. Frequency:

   • Aim to perform this exercise 2-3 times per week, allowing time for recovery between sessions.

Remember to warm up before starting your workout and consult with a fitness professional if you’re unsure about your form!