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§ L · Exercises · ShouldersUpdated 6/2026

Lever One Arm Shoulder Press (plate loaded)

Builds shoulder strength and single arm pressing power. It helps with more stable lifts and evens out side to side differences.

Muscle group
Shoulders
Equipment
Machine
Exercise type
Compound
Technique
Basic technique
One side at a time

Muscles worked

§ 01 · Muscles
Primary muscle
Shoulders
Supporting muscles
Triceps

How to perform

§ 02 · Steps
  1. 01

    Sit on the seat and adjust it so the handle is at chest height and your shoulder is aligned with the pivot.

  2. 02

    Grip the handle with an overhand grip, keep your wrist neutral, and keep your elbow at about a 90-degree angle.

  3. 03

    Brace your core and pull your shoulder blades slightly back and down for better shoulder blade support.

  4. 04

    Press the handle straight up under control until your arm is almost fully extended, and squeeze your shoulder muscle at the top.

  5. 05

    Lower the handle back under control over 2–3 seconds, maintaining control throughout the movement and avoiding torso sway.

Beginner's guide

§ 03 · Guide
What it works

Builds shoulder strength and single arm pressing power. It helps with more stable lifts and evens out side to side differences.

What it should feel like

You should feel it mainly in your shoulder, with some work in the triceps. It should not be felt in your lower back or wrist.

Most common mistake

A common mistake is twisting your torso or using momentum. Brace your core and press with control through the whole movement.

How to get started at the gym

§ 04 · SisuLift

Lever One Arm Shoulder Press (plate loaded) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
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SisuLift app workout view

Tips

§ 05 · Tips

Keep your wrist straight and your elbow aligned with your shoulder to load the shoulder joint correctly. Brace your core to prevent torso rotation and use a controlled lowering phase.

A good exercise for developing shoulder pressing strength and unilateral muscular balance.

More exercises: Shoulders

§ 06 · Same muscles

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