Image of Lever Seated Hammer grip Shoulder Press

Lever Seated Hammer grip Shoulder Press

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The Lever Seated Hammer Grip Shoulder Press is a strength training exercise that targets the deltoids, triceps, and upper pectorals, contributing to improved upper body strength and muscle definition. It's well-suited for both beginners and advanced fitness enthusiasts due to its adjustable resistance and controlled movement. Individuals may choose this exercise for its ability to enhance posture, improve athletic performance, and aid in everyday activities that require upper body strength.


Step-by-step guide:

  1. Grab the handles with a hammer grip (palms facing each other) and position them at shoulder height, ensuring your elbows are at a 90-degree angle.
  2. Breathe in and push the handles upwards until your arms are fully extended, but be careful not to lock your elbows.
  3. Pause for a moment at the top of the movement and then slowly lower the handles back down to the starting position as you exhale.
  4. Repeat the movement for the desired number of repetitions, ensuring to maintain proper form throughout.

Exercise Tips:

  • Proper Grip: Hold the lever handles with your palms facing each other (hammer grip). Your hands should be level with your shoulders. Avoid holding the handles too high or too low as this can put undue strain on your wrists and shoulders, and may not effectively target the intended muscles.
  • Controlled Movement: Push the handles upward until your arms are fully extended but not locked out at the elbows. Then, slowly lower the handles back to the starting position. Avoid the common mistake of rushing the movement or using momentum to push the handles. This not only reduces the effectiveness of the exercise but also increases the risk of injury.
  • Breathing Technique: Inhale as you lower the handles and exhale as you press them upward. Proper breathing


Can beginners do the Lever Seated Hammer grip Shoulder Press?

Yes, beginners can do the Lever Seated Hammer Grip Shoulder Press exercise. However, it's important to start with a light weight to ensure proper form and avoid injury. It's also recommended to have a personal trainer or knowledgeable gym staff member demonstrate the exercise first to ensure you're doing it correctly. As with any exercise, if you feel any pain or discomfort, stop immediately and consult with a fitness professional.

What are common variations of the Lever Seated Hammer grip Shoulder Press?

  • Barbell Shoulder Press: In this variation, a barbell is used instead of a lever machine, allowing for heavier lifts and a more challenging workout.
  • Standing Hammer Grip Shoulder Press: This variation is performed standing up, which engages the core and lower body in addition to the shoulders.
  • Cable Machine Shoulder Press: This variation uses a cable machine, which provides consistent resistance throughout the entire movement, helping to target different muscle fibers.
  • Kettlebell Shoulder Press: This variation uses kettlebells, which can help improve grip strength and add a different dynamic to the exercise due to the unique shape and weight distribution of kettlebells.

What are good complementing exercises for the Lever Seated Hammer grip Shoulder Press?

  • Arnold Press: Named after Arnold Schwarzenegger, this exercise not only works the front and side deltoids like the Lever Seated Hammer Grip Shoulder Press, but also engages the rear deltoids, making it a great complement for an all-round shoulder development.
  • Barbell Upright Rows: This exercise complements the Lever Seated Hammer Grip Shoulder Press as it targets the trapezius muscle and the deltoids, improving overall shoulder strength and stability which is crucial for effective shoulder presses.

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