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.

How to do it

1. Adjust the seat so the working handle starts around shoulder height and sit with your back firmly against the pad.
2. Grip one handle with the wrist straight and keep the free hand on the support or resting comfortably.
3. Press the handle upward without leaning away from the back pad or rotating the torso.
4. Lower the handle under control until the elbow is just below the starting line, then repeat.
5. Complete the repetitions on one side, adjust the seat if needed, and train the other side.

Tips

• 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 leaning away from the working arm.
• Stop short of a painful shoulder position; the machine path should feel controlled from bottom to top.

Muscles

Primary: Front deltoid, Side deltoid

Secondary: Traps, Triceps