Lever One Arm Shoulder Press (plate loaded)

Lever One Arm Shoulder Press (plate loaded)

The Lever One Arm Shoulder Press (plate loaded) is a highly effective exercise that targets the muscles in your shoulders, primarily the deltoids, while also engaging your triceps and upper back muscles. This exercise variation is performed using a special plate-loaded lever machine, providing added stability and control throughout the movement. The Lever One Arm Shoulder Press is a compound exercise that mimics the motion of a traditional dumbbell shoulder press, but with the advantage of continuous tension on the muscles. This can be particularly beneficial when trying to increase muscle size and strength. By isolating one arm at a time, you can address any muscular imbalances, ensuring equal development on both sides of your body. During the exercise, your shoulder muscles work dynamically to press the weight upwards in a controlled manner. This movement not only stimulates your muscles but also helps improve joint stability and overall shoulder function. It's important to maintain proper form throughout the exercise, focusing on a full range of motion and avoiding excessive momentum or arching of the back. To maximize the benefits of the Lever One Arm Shoulder Press, it's crucial to customize the weight and resistance to your fitness level. Always start with a weight you can comfortably handle and gradually increase the load as your strength improves. Remember to allow your muscles sufficient recovery time between workouts, as this exercise can be quite demanding. Incorporate this exercise into a well-rounded shoulder workout routine for optimal results.


  • Start by selecting an appropriate weight plate for the exercise.
  • Sit on a flat bench and position the lever arm so that the handle is at shoulder height.
  • Grasp the handle with a neutral grip (palm facing inwards) and lift the weight off the rack.
  • Position your feet firmly on the ground, shoulder-width apart, and engage your core.
  • Keep your back straight, chest up, and shoulders relaxed.
  • Press the weight upwards by extending your arm directly above your shoulder.
  • Exhale as you perform the press and engage your deltoids and triceps muscles.
  • Pause briefly at the top of the movement, making sure to maintain control.
  • Slowly lower the weight back to the starting position, keeping your arm at a 90-degree angle.
  • Inhale as you return to the starting position and repeat for the desired number of repetitions.
  • Remember to maintain proper form throughout the exercise and avoid using momentum.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise.
  • Start with a weight that you can control and master the movement before progressing to heavier weights.
  • Engage your core muscles to keep your body stable and prevent excessive swaying or use of momentum.
  • Focus on your shoulder muscles during the movement, avoiding any excessive involvement of your triceps or chest muscles.
  • Use a controlled and deliberate motion, both during the upward and downward phases of the exercise.
  • Breathe in on the way down and exhale forcefully as you push the weight up.
  • Adjust the seat and backrest to ensure proper alignment and comfort during the exercise.
  • Perform a thorough warm-up before starting this exercise, including dynamic stretching and mobility exercises.
  • Consider incorporating progressive overload principles by gradually increasing the weight or resistance over time.
  • Listen to your body and rest when needed to avoid overtraining and reduce the risk of injuries.


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