A machine exercise that targets the shoulder muscles.
- +Isolates shoulder muscles effectively
- +Good for beginners due to machine stability
- +Allows lifting heavy safely
- –Limits range of motion compared to free weights
- –Less activation of stabilizer muscles
This exercise targets:
Shoulders
Front Delts
Side Delts
Rotator Cuff
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust seat so handles are at or just below shoulder height
- Sit tall, feet flat, back and head against the pad
- Grip the handles just outside shoulder width; elbows slightly in front of shoulders
- Brace your core, keep ribs down, and avoid arching your lower back
- Press handles up in a slight arc until arms are almost straight (don’t lock out)
- Lower slowly until elbows are about 90° or handles near ear level
- Exhale as you press up; inhale as you lower. Avoid shrugging or flaring elbows