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Independent-arm shoulder press

Independent-arm machines

Each machine arm moves independently. Start with equal light resistance on both sides and keep your torso straight; do not twist to help the weaker side.

Exercises with this equipment

  • Independent-arm shoulder press

    Front deltoids, Side deltoids

    How to do this exercise: Independent-arm shoulder pressSetup · movement · load
    Front deltoidsSide deltoids
    Independent-arm shoulder press: start and finish positionsTwo simplified positions. Grey shows supports, green shows resistance. Read the instructions for range and setup.1. Start2. Move / finish
    Schematic position and movement guide. Actual machine designs may differ.
    1. Set your position

      Set the seat so handles start around shoulder height. Support your back and feet and check a comfortable grip and path before adding resistance.

    2. Make the movement

      Press overhead within a comfortable range, then lower slowly to the starting position.

    3. Breathe and control the pace

      Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.

    Watch out for

    Do not arch your lower back to press or lower the bar behind your head.

    Understanding the load

    Log the load on ONE side or machine arm for this exercise. Do not add the sides together.

    For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.