Smith-Machine Seated Single-Arm Neutral-Grip Shoulder Press

Position a flat exercise bench underneath the Smith machine bar and sit down with your feet flat on the floor.

Grip the barbell with one hand using a neutral grip just outside shoulder width, and unrack the bar.

Inhale deeply, keep your core engaged, and press the bar straight up overhead until your arm is fully extended.

Pause briefly at the top, then slowly lower the bar back down to shoulder level in a controlled motion.