# Single Arm Machine Shoulder Press

A one-arm overhead press on a plate-loaded machine with independent levers, pressing one handle while the other stays at the start. Trains the front delts and triceps one side at a time.

- Beginner · Compound
- Equipment: Shoulder press machine
- HD video: https://media.seto.fit/exercises/iso-lateral-shoulder-press-single-arm/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-machine-shoulder-press/

## Muscles worked

- Front delts: 9/10
- Side delts: 6/10
- Triceps: 6/10
- Upper chest: 3/10
- Traps: 3/10

## How to do the Single Arm Machine Shoulder Press

1. Adjust the machine seat so handles are near your lower ears.
2. Sit straight against the pad, with your feet flat on the floor.
3. Push one handle up until that arm is fully extended overhead.
4. Slowly lower it until your elbow reaches a comfortable deep bend.
5. Finish all reps with one arm, then switch arms.

### Full technique — 7 steps

1. Adjust the seat so the handles start around lower ear to shoulder height.
2. Sit tall with your back against the pad and feet flat on the floor.
3. Grip both handles with palms facing forward and wrists straight.
4. Set your shoulders down against the pad and tighten your stomach before starting the press.
5. Press one handle upward until that arm is extended overhead, keeping the other handle still at the start.
6. Lower the handle back to the starting range until your elbow reaches a comfortable deep bend.
7. Complete all reps with one arm, then switch arms.

## Common mistakes

- Seat set too low
- Shrugging shoulders during press
- Bouncing into the bottom
- Coming off the back pad
- Leaning the torso away from the working arm
- Stopping short of full overhead extension

## Form cues

- Keep wrists straight
- Press without shrugging
- Stay against the pad
- Lower to full machine range
- Keep other handle still

## How much to do

- **Strength** (good fit): 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Neutral Grip Dumbbell Shoulder Press](https://seto.fit/exercises/neutral-grip-dumbbell-shoulder-press/), [Alternating Dumbbell Shoulder Press](https://seto.fit/exercises/alternating-dumbbell-shoulder-press/)
- **Barbell**: [Seated Barbell Overhead Press](https://seto.fit/exercises/seated-barbell-overhead-press/), [Wide Grip Barbell Overhead Press](https://seto.fit/exercises/wide-grip-barbell-overhead-press/)
- **No equipment**: [Seated EZ Bar Overhead Press](https://seto.fit/exercises/seated-ez-bar-overhead-press/), [Elevated Close Grip Pike Push-Up](https://seto.fit/exercises/elevated-diamond-pike-push-up/)
- **Weight plates**: [Plate Overhead Press](https://seto.fit/exercises/plate-overhead-press/), [Plate Curl to Press](https://seto.fit/exercises/plate-curl-to-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Single Arm Machine Shoulder Press — Beginner**
- Harder: [Dumbbell Shoulder Press](https://seto.fit/exercises/dumbbell-shoulder-press/) — Beginner
- Harder: [Barbell Overhead Press](https://seto.fit/exercises/barbell-overhead-press/) — Intermediate

## Quick answers

### What muscles does the Single Arm Machine Shoulder Press work?

Primary: Front delts 9/10. Also works: Side delts 6/10, Triceps 6/10, Upper chest 3/10, Traps 3/10.

### When should I do the Single Arm Machine Shoulder Press in a workout?

Accessory. Goes after the main lifts. ≈ 10 min with rest.

### How many sets and reps of the Single Arm Machine Shoulder Press?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Machine Shoulder Press?

Dumbbells: Neutral Grip Dumbbell Shoulder Press, Alternating Dumbbell Shoulder Press. Barbell: Seated Barbell Overhead Press, Wide Grip Barbell Overhead Press. No equipment: Seated EZ Bar Overhead Press, Elevated Close Grip Pike Push-Up. Weight plates: Plate Overhead Press, Plate Curl to Press.

### What is a harder version of the Single Arm Machine Shoulder Press?

Dumbbell Shoulder Press (Beginner), Barbell Overhead Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/