Procaryote
Shoulder · Strengthening

Unilateral shoulder press with barbell

Unilateral shoulder press with barbell, 3 sets, 8 repetitions per arm, tempo 2-0-2

Illustration of the Unilateral shoulder press with barbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per arm

Tempo: 2 seconds to lift, 0 seconds pause, 2 seconds to lower

Description: Hold a barbell with one hand, the arm aligned with the shoulder and the scapula well stabilized. Push the bar upward while keeping the elbow, wrist, and trunk aligned, without shrugging the shoulder. Slowly lower back to the starting position while controlling the movement.

Tips: Keep your back straight and avoid arching or shrugging the shoulder during effort. Control both the ascent and descent to maximize strengthening.

Progression: Gradually increase the weight of the bar when you can perform 3 sets of 8 repetitions with good technique and without excessive fatigue.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
barbell
Starting position
Standing or sitting, holding the bar aligned with the shoulder, scapula stabilized
Clinical goal
Strengthen shoulder muscles
Also known as
single-arm shoulder press, barbell shoulder lift, arm-only press

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.