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Machine Shoulder Press Pronated Grip
- 1 - Adjust the seat height so the handles are around shoulder level and your feet are flat on the floor.
- 2 - Sit with your back firmly against the pad and maintain a neutral spine throughout the movement.
- 3 - Grip the handles with a pronated grip, meaning your palms face forward or slightly downward depending on the machine design.
- 4 - Brace your core, keep your chest up, and press the handles upward until your arms are extended without locking out your elbows aggressively.
- 5 - Pause briefly at the top while keeping your shoulders controlled and away from your ears.
- 6 - Lower the handles back down in a controlled motion until they return near shoulder level.
- 7 - Repeat for the desired number of repetitions while avoiding excessive arching of the lower back.
