Single-Arm Shoulder Landmine Press

Lever One Arm Shoulder Press Instructions

Positioning

1. Adjust the Machine: Start by adjusting the seat height of the lever shoulder press machine so that the handle is at shoulder height when seated.
2. Select Weight: Choose an appropriate weight that allows you to perform the exercise with proper form.

Starting Position

1. Sit Down: Take a seat on the machine, ensuring your back is pressed against the backrest.
2. Grip the Handle: Grab the lever handle with one hand, keeping your elbow bent and close to your body. Your elbow should be positioned slightly below shoulder level.
3. Feet Position: Plant your feet firmly on the ground, with your legs at a comfortable width.

Movement

1. Begin the Press: Inhale and press the handle upward, extending your arm fully overhead. Make sure to keep your wrist straight and aligned with your forearm.
2. Controlled Descent: Exhale as you slowly lower the handle back to the starting position, bending your elbow and returning it to shoulder height.
3. Repeat: Perform the desired number of repetitions, maintaining control and proper form throughout the exercise.

Tips

- Keep your core engaged to stabilize your torso during the press.
- Avoid arching your back; maintain a neutral spine.
- Focus on using your shoulder muscles to lift the weight, rather than using momentum.
- If you're new to this exercise, consider using a lighter weight to master the form before increasing the load.