Iso-Lateral Shoulder Press
Muscles worked: Front delts (assisted by side delts, triceps, traps).
How to do it
- Set the seat so the handles start at about ear height.
- Sit tall with your back against the pad and take the handles.
- Press overhead to lockout without shrugging into your ears.
- Keep the ribs down so you press rather than lean back.
- Lower under control to ear height. Weight is per side.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Press without shrugging into your ears
- Lock out overhead. Per side
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Overhead Press - front delts
- Seated Dumbbell Shoulder Press - front delts
- Standing Dumbbell Shoulder Press - front delts
- Machine Shoulder Press - front delts
Track the iso-lateral shoulder press properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.