Shoulders exercise · leverage machine
Lever One Arm Shoulder Press
The lever one arm shoulder press is a leverage machine exercise that targets the shoulders (deltoids), with the triceps and upper back assisting.
- Target muscle
- Delts
- Also works
- Triceps, upper back
- Equipment
- Leverage machine
- Body part
- Shoulders
How to do the lever 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The triceps and upper back work as secondary muscles. See all shoulder exercises or every machine exercise.
