Single Arm Machine Shoulder Press

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Exercise Cues:

  1. Begin by loading the plates onto the shoulder press machine (if you don’t have a plate loaded machine a cable machine works fine too, the cues will transfer over to different kit.)
  2. Adjust the seat height so that your shoulders are inline with the handles with your feet on the ground.
  3. Sit down and take a grip on one handle, keeping your elbow inline with your hand and your forearms dropping down perpendicular underneath.
  4. Begin by pushing the handle away from your shoulder until your arm is extended but not locked. Tip: Focus on driving the elbow towards your head.
  5. Briefly hold this top position, actively squeezing the muscle and then slowly lower yourself back down to the start position.
  6. Complete the prescribed sets on this arm and then swap arms.


  1. Avoid locking the arm out completely at the top of the lift as this can cause damage to the elbow joint.
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