Shoulders · Leverage Machine
Plate Loaded Lever Single Arm Shoulder Press
How to do the plate loaded lever single arm shoulder press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit in the plate-loaded shoulder press machine and grip a single handle at shoulder height with your elbow under your wrist. Brace your core and press the handle straight overhead until your arm is fully extended. Lower the handle back to shoulder level under control, then repeat before switching sides.
- 1The side and front delt of the working arm driving the press overhead
- 2A tight core resisting any twist toward the loaded side
- 3Triceps finishing the lockout at the top
Common mistakes
- Leaning or rotating your torso toward the working arm
- Overarching the low back as you press
- Bouncing out of the bottom or cutting the range short
Muscles worked
The plate loaded lever single arm shoulder press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, upper abs, and obliques assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- ObliquesSupport
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the plate loaded lever single arm shoulder press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.