April 19, 2024

1. Shoulder Press

The shoulder press is a classic exercise that targets the deltoid muscles in your shoulders. To perform this exercise on the Total Gym, sit facing the machine with your feet flat on the footrest and grasp the handles. Start with your arms bent at a 90-degree angle, then extend them upward, pushing against the resistance of the machine. Lower back down with control and repeat for a set of 10-12 reps.

2. Front Raises

To target the front deltoids, stand facing the Total Gym and hold the handles with your palms facing down. Start with your arms down by your sides and raise them straight in front of you, stopping at shoulder height. Slowly lower back down and repeat for a set of 10-12 reps. This exercise helps to build strength and definition in the front of your shoulders.

3. Lateral Raises

Lateral raises are an excellent exercise for targeting the side deltoids. Stand facing the Total Gym and hold the handles with your palms facing your body. Start with your arms down by your sides and raise them out to the sides, stopping at shoulder height. Lower back down with control and repeat for a set of 10-12 reps. This exercise helps to create broader and more defined shoulders.

4. Bent-Over Rows

Bent-over rows are a compound exercise that targets multiple muscles, including the shoulders, upper back, and biceps. To perform this exercise on the Total Gym, kneel facing the machine and grasp the handles with an overhand grip. Lean forward slightly, keeping your back straight, and pull the handles towards your chest, squeezing your shoulder blades together. Lower back down with control and repeat for a set of 10-12 reps.

5. Rear Delt Flyes

To target the rear deltoids, sit facing the Total Gym with your chest against the glideboard and your feet on the footrest. Hold the handles with your palms facing each other and start with your arms extended in front of you. Open your arms out to the sides, squeezing your shoulder blades together, then return to the starting position. Repeat for a set of 10-12 reps. This exercise helps to improve posture and strengthen the muscles of your upper back.

6. Shoulder Shrugs

Shoulder shrugs are a great exercise for targeting the trapezius muscles in your upper back and shoulders. Stand facing the Total Gym and hold the handles with your palms facing your body. Start with your arms down by your sides and shrug your shoulders up towards your ears, then lower back down. Repeat for a set of 10-12 reps. This exercise helps to improve shoulder stability and can alleviate tension in the neck and upper back.

7. Upright Rows

Upright rows target the deltoids, upper back, and biceps. Stand facing the Total Gym and hold the handles with an overhand grip. Start with your arms down in front of you and pull the handles up towards your chin, keeping your elbows pointed out to the sides. Lower back down with control and repeat for a set of 10-12 reps. This exercise helps to improve shoulder and upper back strength.

8. Push-Ups

Push-ups are a fantastic bodyweight exercise that targets the shoulders, chest, and triceps. To perform push-ups on the Total Gym, start by facing away from the machine and place your hands on the glideboard, slightly wider than shoulder-width apart. Extend your legs out behind you and keep your body in a straight line. Lower your chest towards the glideboard, then push back up to the starting position. Repeat for a set of 10-12 reps. This exercise helps to improve overall upper body strength.

9. External Rotations

External rotations target the rotator cuff muscles in your shoulders, which are important for stability and proper movement. Sit facing the Total Gym with your chest against the glideboard and your feet on the footrest. Hold the handles with your palms facing up and start with your arms bent at a 90-degree angle. Rotate your arms out to the sides, keeping your elbows at a 90-degree angle, then return to the starting position. Repeat for a set of 10-12 reps.

10. Internal Rotations

Internal rotations also target the rotator cuff muscles and can help prevent shoulder injuries. Sit facing the Total Gym with your chest against the glideboard and your feet on the footrest. Hold the handles with your palms facing down and start with your arms bent at a 90-degree angle. Rotate your arms in towards your body, keeping your elbows at a 90-degree angle, then return to the starting position. Repeat for a set of 10-12 reps.

By incorporating these total gym shoulder exercises into your workout routine, you can effectively strengthen and sculpt your upper body. Remember to start with lighter resistance and gradually increase as you become more comfortable with the movements. Consistency is key, so aim to perform these exercises at least twice a week to see noticeable results. Get ready to showcase those well-defined shoulders with confidence!