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Shoulders · Intermediate

Lever One Arm Shoulder Press (plate loaded)

Vertical pressing drill that develops shoulder and triceps strength using a weight plate, with emphasis on the shoulders and triceps.

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Exercise overview

Training details

ShouldersTriceps

Equipment

Weight Plate

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the seat so one handle starts near shoulder height and sit firmly against the pad.
  2. 02Grip one handle, brace the trunk, and keep the ribs stacked over the pelvis.
  3. 03Press the handle upward with one arm without leaning or rotating.
  4. 04Finish with the elbow extended but not forcefully locked and the shoulder active.
  5. 05Lower under control, complete the repetitions, and switch arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationMachine Shoulder PressRelated variationStanding Dumbbell Shoulder Press

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Alternatives

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