Lever Seated Hammer Grip Shoulder Press

Muscles worked

Setup

1. Adjust the seat height so the handles are level with your shoulders or slightly above.
2. Sit firmly against the backrest with your feet flat on the floor for stability.
3. Grasp the vertical handles with a neutral grip (palms facing each other).
4. Position your elbows slightly forward rather than flared out to the sides.

How to do it

1. Exhale as you press the handles upward in a controlled arc until your arms are fully extended but not locked.
2. Maintain a slight bend in the elbows at the top to keep constant tension on the deltoids.
3. Inhale as you slowly lower the handles back to the starting position, following a 3-second eccentric tempo.
4. Stop the descent just before the weight plates touch to maintain muscle engagement.

Form checklist

• Keep your lower back pressed firmly against the back pad throughout the lift.
• Ensure your wrists remain neutral and do not bend backward under the load.
• Keep your elbows directly under your wrists to ensure efficient force transfer.
• Avoid shrugging your shoulders toward your ears during the pressing phase.

Pro tips

• Focus on driving through the heels of your palms to maximize force production and triceps recruitment.
• Imagine pushing the handles 'away' from you rather than just 'up' to better engage the serratus anterior and stabilize the scapula.

Make it harder

• Perform the exercise unilaterally (one arm at a time) to increase the demand on your core stabilizers.
• Incorporate a 2-second isometric pause at the peak of the movement to increase time under tension.

Frequently asked

What muscles does the lever seated hammer grip shoulder press work?

The lever seated hammer grip shoulder press primarily targets the deltoids, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lever seated hammer grip shoulder press?

The lever seated hammer grip shoulder press uses leverage machine.

Is the lever seated hammer grip shoulder press good for beginners?

Yes. The lever seated hammer grip shoulder press is a beginner-friendly movement and a strong foundation to build on.

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