Standing Single Arm Pulley Press
Unilateral shoulder strength with core stability
ShouldersIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Shoulders. Secondary: triceps, core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 4 sets × 10-12 each arm |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Stand sideways to pulley
- Step 2: Press handle straight
- Step 3: Keep core engaged
- Step 4: Full lockout at top
- Step 5: Switch arms
Equipment
- Pulley machine optional
Coaching tips
Benefits
Unilateral shoulder strength with core stability
Common mistakes
Leaning sideways or arching back
Make it harder
Increase weight or add rotation
Make it easier
Seated version
Breathing
Exhale on press
Build a workout with this exercise
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Beginner · 4 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.