Lever One Arm Shoulder Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Leverage Machine
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lever One Arm Shoulder Press is a unilateral strength training exercise that targets the shoulder muscles, specifically the deltoids, while also engaging the triceps as secondary movers. Performed on a leverage machine, this exercise allows for controlled, isolated movement on one side of the body at a time, helping to correct muscle imbalances and improve shoulder stability. The machine's design offers guided resistance, making it easier to maintain proper form and reduce the risk of injury. This pressing movement emphasizes overhead strength and is ideal for building muscle and enhancing shoulder control and balance.
How to Perform
Sit comfortably at the machine and grip the handle with one hand, making sure your palm is facing forward and your elbow is bent at a 90-degree angle. This is your setup before beginning the lift.
Engage your core and press the handle upward in a smooth motion by straightening your arm overhead. Keep your opposite arm relaxed at your side to help maintain stability during the lift.
Once your arm is fully extended above your head, pause briefly to feel the contraction in your shoulder.
With control, begin lowering the handle back down to the starting position, allowing your elbow to return to the right angle without letting the weight drop quickly.
Perform the number of repetitions you’ve planned on this side, maintaining proper form throughout.
After finishing one side, switch arms and repeat the same steps on the other side to ensure balanced muscle development.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Move with Intention: Avoid speeding through the press. Performing each repetition with steady, deliberate control helps activate the correct muscles more effectively and lowers the risk of strain or injury.
Maintain a Stable Grip: Grasp the handle with your palm facing forward, holding it firmly but without excessive tension in your hand or wrist. This ensures control during the movement and minimizes the chance of the weight shifting unexpectedly.
Use the Full Range: To fully engage the shoulder and supporting muscles, extend your arm all the way overhead at the top of the movement, then return smoothly to the starting position without cutting the motion short.
How Not to Perform
Don’t Arch Your Back: Avoid leaning backward or overextending your spine to push the weight up. This shifts the tension away from your shoulders and puts unnecessary pressure on your lower back.
Don’t Use Momentum: Jerking or bouncing the weight up removes tension from the target muscles and increases injury risk. Stick to a controlled pace for both lifting and lowering.
Don’t Lock Your Elbow at the Top: Fully locking your arm at the top of the press can stress the joint. Instead, extend until your arm is straight but without snapping it into a locked position.
Don’t Grip Too Tightly: Over-gripping the handle can cause tension in your forearm and wrist, reducing focus on the shoulder. Hold the lever firmly but without squeezing excessively.
Don’t Tilt or Twist Your Torso: Keep your body stable and upright. Twisting or leaning to one side can throw off your alignment and reduce the effectiveness of the press.
Don’t Shrug Your Shoulder: Avoid lifting your shoulder toward your ear during the press. This brings your traps into the movement and takes tension off the deltoid.
Don’t Rush the Movement: Fast reps reduce time under tension. Take your time during both the upward and downward phase to properly engage the muscle.
Don’t Use a Weight That’s Too Heavy: Lifting beyond your ability compromises form. Use a challenging but manageable weight to maintain proper technique and avoid overload.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
