TETSUMachine One Arm Shoulder Press
The Machine One Arm Shoulder Press is a leverage machine exercise for the shoulders that primarily targets the delts, with the triceps and upper back assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Machine One Arm Shoulder Press
- Adjust the seat height and position yourself on the machine with your back against the pad.
- Grasp the lever handle with one hand and position your elbow at a 90-degree angle.
- Press the lever upward until your arm is fully extended overhead.
- Pause for a moment at the top, then slowly lower the lever back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Common questions
What muscles does the Machine One Arm Shoulder Press work?
The Machine One Arm Shoulder Press primarily targets the delts. The triceps and upper back work as supporting muscles.
What equipment do I need for the Machine One Arm Shoulder Press?
You need a leverage machine to perform the Machine One Arm Shoulder Press.
How many sets and reps of the Machine One Arm Shoulder Press should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Machine One Arm Shoulder Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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