Instructions

1

Sit on the machine seat with back firmly against the backrest, feet flat on the floor or footrest. Position arms on the armrests with elbows aligned at shoulder height. Grasp the handles with palms facing forward (supinated grip), maintaining a comfortable width slightly wider than shoulder width.

2

Ensure shoulders are relaxed and down, chest up, and core engaged. Establish a neutral spine position against the seat back. Verify that elbows are fixed and will not move during the movement - they should remain on or slightly above the level of the armrest throughout.

3

Slowly lower the handles by extending the arms forward and downward in a controlled manner, allowing the elbows to straighten to approximately 160-170 degrees (nearly full extension). Keep tension on the biceps and resist the weight's pull. This eccentric phase should take 2-3 seconds.

4

Drive the handles upward and backward by flexing the biceps, pulling the handles toward your torso. Flex the elbows to approximately 90 degrees or until a strong peak contraction is achieved. Squeeze the biceps at the top of the movement for 1 second before beginning the next repetition. Return smoothly without locking out.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid

EQUIPMENTLeverage machine

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Biceps Brachii, the Lever Seated Hammer Grip Shoulder Press is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Shoulders, while the use of Leverage machine allows for a smooth, natural resistance curve.

Benefits

Utilizes Leverage machine to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Shoulders stability and proprioception during heavy loads.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Leverage machine.

Exercise Variations

Dumbbell Lever Seated Hammer Grip Shoulder Press
Cable Lever Seated Hammer Grip Shoulder Press
Banded Lever Seated Hammer Grip Shoulder Press

Beginner Tips

If you are new to the Lever Seated Hammer Grip Shoulder Press, focus on mastering the movement pattern with zero weight before adding Leverage machine.

Lever Seated Hammer Grip Shoulder Press