ex_3D4S44

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Shoulders · Leverage Machine

Iso Lateral Shoulder Press Single Arm

beginnerstrengthOne side at a timeMale & female model

Iso Lateral Shoulder Press Single Arm 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 Single Arm

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 the right 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 same arm 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 Single Arm alternatives

Band Single Arm Overhead Press

Delts · beginner

Kettlebell Kneeling One Arm Shoulder Press

Delts · beginner

Seated Dumbbell One Arm Shoulder Press

Delts · beginner

Landmine Alternating Single Arm Press

Delts · intermediate

More delts exercises

Iso Lateral Shoulder Press Alternate Arms

Delts · beginner

Iso Lateral Shoulder Press Both Arms

Delts · beginner

Resistance Band Standing Single Arm Shoulder Flexion

Delts · beginner

Landmine Single Arm Push Press

Delts · intermediate

Lateral Raise to Shoulder Press Resistance Band Cable

Delts · beginner

Landmine Single Arm Staggered Overhead Press

Delts · intermediate

Smith Machine Shoulder Press

Delts · beginner

Dumbbell One Arm Shoulder Press (Version 2)

Delts · intermediate

Iso Lateral Shoulder Press Single Arm FAQ

What muscles does Iso Lateral Shoulder Press Single Arm work?

Iso Lateral Shoulder Press Single Arm 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 Single Arm?

You need a leverage machine.

How many sets and reps of Iso Lateral Shoulder Press Single Arm 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 Single Arm good for beginners?

Yes. Iso Lateral Shoulder Press Single Arm is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Iso Lateral Shoulder Press Single Arm 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 Single Arm?

Other exercises for the delts include Band Single Arm Overhead Press, Kettlebell Kneeling One Arm Shoulder Press, Seated Dumbbell One Arm Shoulder Press and Landmine Alternating Single Arm Press.

For developers

Use Iso Lateral Shoulder Press Single Arm in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_3D4S44" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
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  "model": "male",
  "counterpartId": "ex_NJ4HKX",
  "target": "Delts",
  "equipment": "Leverage Machine",
  "media": {
    "mp4": "https://…/ex_3D4S44/mp4-720.mp4?…",
    "poster": "https://…/ex_3D4S44/poster.jpg?…"
  }
}