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Exercise guide
Single-Arm Machine Shoulder Press
A unilateral seated machine shoulder press that lets one arm press independently while the back stays supported and the machine controls the resistance path.
What this exercise works
- Muscles
- anterior deltoid · lateral deltoid · trapezius · triceps brachii
- Goals
- hypertrophy
- Equipment
- Shoulder press machine
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Adjust the seat so the working handle starts around shoulder height and sit with your back firmly against the pad.
- Grip one handle with the wrist straight and keep the free hand on the support or resting comfortably.
- Press the handle upward without leaning away from the back pad or rotating the torso.
- Lower the handle under control until the elbow is just below the starting line, then repeat.
- Complete the repetitions on one side, adjust the seat if needed, and train the other side.
Technique cues and common mistakes
- Start with the weaker arm and let it set the weight and repetitions for both sides.
- Keep the ribs down and the back against the pad instead of turning the press into a standing side bend.
- Stop short of a painful shoulder position; the machine path should feel controlled from bottom to top.