Strength Training · Bodybuilding
Single-Arm Machine Shoulder Press
The single-arm machine shoulder press trains your shoulders and triceps one side at a time along a guided path, while your trunk works to resist twisting.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the seat so the working handle starts near shoulder height.
- Sit centered with your back against the pad.
- Plant both feet flat on the floor.
- Grasp one handle with your elbow beneath your hand.
- Press the handle overhead until your arm is nearly straight.
- Lower the handle back to the starting position.
Form cues
- Keep your wrist straight.
- Exhale as you press.
Common mistakes
- Twisting or leaning sidewaysReduce the load until you can keep your chest and hips facing forward throughout the rep.
- Arching your lower backTighten your abdomen to keep your lower ribs from lifting away from the pad.
- Letting the handle dropControl the return so the weights settle quietly rather than crashing together.
Safety
Too much weight or a starting position that forces your elbow far behind your torso can strain your shoulder. Fatigue can also cause you to compensate through your lower back.
- Use only a machine with independently moving arms that permits single-arm pressing.
- Test the machine's path with a light warm-up set before adding weight.
- Stop the set if you feel shoulder pinching or sharp pain.
If you have shoulder pain, a recent shoulder injury, or difficulty reaching overhead, get advice from a physiotherapist before using this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Shoulder Press Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per arm
- Rest
- 1 min 30 sec
Start with your weaker arm and match its load and reps on the stronger side.