Lever Seated Single-Arm Shoulder Press

Positioning:
1. Adjust the Equipment: If using a lever machine, adjust the seat so that the handle is at shoulder height. If using a dumbbell, sit on a flat bench with your back supported.
2. Seat Position: Sit upright with your back against the support of the machine or bench.

Movement:
1. Grip the Handle or Dumbbell: With your right or left hand, grasp the handle of the lever machine or hold the dumbbell at shoulder height. Keep your elbow close to your body and your palm facing forward.
2. Starting Position: Ensure your feet are flat on the floor and maintain a slight bend in your elbow for joint safety.
3. Press Up: Begin the exercise by pressing the handle or dumbbell upward until your arm is fully extended above your head. Do not lock your elbow at the top.
4. Pause: At the top of the movement, pause for a moment to maximize muscle engagement.
5. Lower Slowly: Gradually lower the handle or dumbbell back to the starting position at shoulder height. Maintain control throughout the movement.
6. Repetitions: Perform the desired number of repetitions (generally 8-12 for beginners) before switching arms if using a dumbbell.
7. Rest: Take a brief rest between sets, and repeat for the desired number of sets.

Tips:
- Keep your core engaged to maintain stability.
- Avoid arching your back during the press.
- Focus on controlled movements rather than speed to ensure proper form.