Movement overview

The Lever Seated Hammer Grip Shoulder Press is a machine-based exercise targeting the deltoid muscles, particularly the anterior and lateral heads. It involves pressing weights upward using a neutral grip, which can reduce strain on the shoulder joints compared to traditional grips. This exercise is beneficial for building shoulder strength and muscle mass.

Step-by-step cues

1. Adjust the seat height so that the handles are at shoulder level when seated.
2. Sit down and firmly plant your feet on the ground, maintaining a slight arch in your lower back.
3. Grasp the handles with a neutral grip (palms facing each other).
4. Engage your core and press the handles upward by extending your elbows until your arms are fully extended but not locked.
5. Pause briefly at the top of the movement, ensuring not to shrug your shoulders.
6. Slowly lower the handles back to the starting position with control.
7. Repeat for the desired number of repetitions.

Technical tips

• Keep your core engaged throughout the exercise to maintain stability.
• Avoid locking your elbows at the top of the movement to reduce joint stress.
• Focus on a slow and controlled descent to maximize muscle engagement.
• Ensure your wrists remain in a neutral position to prevent strain.
• Maintain a steady breathing pattern; exhale while pressing up and inhale while lowering.
• Adjust the weight appropriately to ensure proper form is maintained throughout all repetitions.