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Shoulders · Leverage Machine
Iso Lateral Shoulder Press Alternate Arms
Iso Lateral Shoulder Press Alternate Arms is a beginner compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a leverage machine. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Leverage Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Iso Lateral Shoulder Press Alternate Arms
- Sit on the Iso-Lateral Shoulder Press machine, back pressed against the backrest and feet flat on the floor. Grasp the handles with both hands, palms facing forward.
- Press one handle upward by extending your arm fully while keeping the other arm stationary.
- Squeeze your shoulder muscles at the top of the movement and slowly return the handle to the starting position with control.
- Repeat with the other arm, alternating arms for the desired number of repetitions.
Form tips
- Keep your back pressed against the backrest throughout the exercise.
- Focus on engaging your shoulder muscles throughout the movement.
- Exhale as you press the handle upward and inhale as you return it to the starting position.
Iso Lateral Shoulder Press Alternate Arms alternatives
More delts exercises
Iso Lateral Shoulder Press Alternate Arms FAQ
What muscles does Iso Lateral Shoulder Press Alternate Arms work?
Iso Lateral Shoulder Press Alternate Arms mainly works the delts in the shoulders (Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Iso Lateral Shoulder Press Alternate Arms?
You need a leverage machine.
How many sets and reps of Iso Lateral Shoulder Press Alternate Arms should I do?
Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Iso Lateral Shoulder Press Alternate Arms good for beginners?
Yes. Iso Lateral Shoulder Press Alternate Arms is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Iso Lateral Shoulder Press Alternate Arms burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Iso Lateral Shoulder Press Alternate Arms?
Other exercises for the delts include Dumbbell Alternate Shoulder Press, Dumbbell Seated Alternate Shoulder Press, Standing Dumbbell Alternate Shoulder Press and Lateral Raise to Shoulder Press Resistance Band Cable.
For developers
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