How to do a Freemotion Shoulder Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Freemotion Machine (all forms)
Workouts with Freemotion Shoulder Press
Instructions for Proper Form
Freemotion Shoulder Press is a variation on the standard Shoulder Press that utilizes a Freemotion machine. Similar to other Shoulder Press variations, this compound exercise primarily targets the shoulders. The use of the Freemotion machine adds stability to the exercise, allowing for smoother, controlled movements, making it ideal for beginners or those focusing on form and muscle activation.
- Place the dual pulleys at the lowest position with handle attachments.
- Stand upright with your feet shoulder-width apart holding the pulley handles just outside shoulder-width apart, palms facing forward, and elbows flexed to your sides.
- Begin to extend your arms overhead by pressing through your palms while keeping your wrist and forearms vertical to the ground.
- The handles should be in align with your ears at full arm extension before descending them back to the starting position.
Weight & 1 Rep Max Calculator
Average Freemotion Shoulder Press standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps30lbs1 Rep Max40lbs
- intermediate8reps40lbs50lbs
- advanced8reps45lbs55lbs
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Alternatives & Variations to Freemotion Shoulder Press
1. Machine Shoulder Press
92.5 mSCORESWAPPED 2,208 TIMESis a variation on the more standard shoulder press that utilizes a machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the machine restricts your movements, and adds more stability. This allows you to focus more on exertion than stabilization. This is a great exercise for anyone looking to learn the basic movement, and develop the strength needed for other similar exercises or functional applications.
2. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 1,573 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
3. Cable Lateral Raise
97.7 mSCORESWAPPED 1,438 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
4. Hammerstrength Shoulder Press
84.5 mSCORESWAPPED 1,330 TIMESHammerstrength Shoulder Press is a variation on the more standard shoulder press that utilizes a Hammerstrength machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the Hammerstrength Machine limits your range of motion, and adds stability to the movement. Both of these factors allow you to focus more on exertion and muscle activation, rather than stabilizing the movement itself.
5. Machine Lateral Raise
76.7 mSCORESWAPPED 1,175 TIMESMachine Lateral Raise is a variation on the more standard Shoulder Raise. Similar to Shoulder Raise, this is an isolation exercise that primarily targets your shoulders. The use of a machine adds more stability to the movement, as well as restricting your range of motion. Both of these lead to a more stable exercise allowing you to focus on exertion.
6. Dumbbell Front Raise
98.6 mSCORESWAPPED 1,143 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
7. Dumbbell Back Fly
93.6 mSCORESWAPPED 789 TIMESDumbbell Back Fly is an isolation exercise that primarily targets your shoulder, more specifically your posterior deltoid (back of the shoulder). It’s most closely related to a shoulder raise, with the main difference being that you’re leaning forward into an incline bench. This position allows you to better isolate the back of your shoulder. In addition, the incline bench adds more stability than some other variations.
8. Cable Face Pull
96 mSCORESWAPPED 665 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
9. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 639 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
10. Kettlebell Upright Row
75.4 mSCORESWAPPED 564 TIMESKettlebell Upright Row is a variation on the more standard Upright Row. This compound exercise primarily targets your shoulders. The benefit to using a Kettlebell is the ability to pull the handle in opposite directions at the top of the movement. This can help improve muscle activation compared to other variations.