Shoulder Strengthening Exercises


Perform these exercises in conjunction with your current fitness program to strengthen and sculpt the shoulders with different ranges of motion.

  • 2-3 days/ week
  • 10-15 reps/ exercise
  • 2-3 sets
  • Incline level is based on your strength


Standing Warm-up: using the weight of the glideboard(GB)

Low-Medium incline recommended

Muscles Worked: – Front, Middle, Rear Deltoids, & Rotator Cuffs

  • Front Shoulder Raises (face away from tower)
  • Side Lateral Raise (face into the GB)
  • External Rotation (face into the GB)
  • Internal Rotation (face into the GB)


Strength & Sculpting Exercises

Medium incline recommended

Muscles Worked: – Front, Middle, Rear Deltoids

  • Inverted Lateral Raise
  • Inverted Front Raise
  • Inverted Arm Circles (both directions)


Front Raise Options:

Seated (beginner)

  • Modified with feet on ground – Front Deltoid
  • Legs up on glide board – Front Deltoid

Kneeling (intermediate)

  • Low Kneeling – Front Deltoid
  • High Kneeling – Front Deltoid

Lunge & Raise (advanced)

*These are single arm exercises. Be sure to perform them on both sides.

  • Knee on glide board – Front Deltoid
  • Knee lifted off glide board – Front Deltoid/Hamstrings/Quadriceps


Side Raise Options:

*These are single arm exercises.  Be sure to perform them on both sides.

  • Kneeling Side Arm Raise (intermediate)
  • Squat Stance & Side Raise (advanced)


Shoulder Push-up Press:

  • Lie prone on GB (beginner)
  • Modified plank/knees on GB (intermediate)
  • Full plank (advanced)


*Check out the video to see how these shoulder exercises are performed.

Mark Scally

Mark Scally is an athlete and player development coach committed to achieving high performance through specialized training. Mark’s background in sports focuses primarily in ice hockey where he had played four years at the collegiate level at the Pennsylvania State University and five years at various professional levels around the US. Starting in 2000, Mark had participated in two NHL training camps with The Pittsburgh Penguins and had played for minor league professional teams in the AHL, ECHL, and SPHL. After retiring from professional hockey in 2005, he continues to train as an athlete himself as well trains others in hockey. Mark also has a notable background in golf where he competed at a young age and played for a year on the Pennsylvania State (NCAA Div I) golf team. Mark continues to be an active golfer competing in local events on the amateur level. Balancing life outside of athletics, Mark is currently a registered professional civil engineer who performs engineering services for water infrastructure projects for a private consulting company. Regardless of type of sport, activity, or for general wellness, Mark is passionate about training. He has adopted a functional training style that involves cardio, strength, plyometrics, and agility exercises that are effective for all sports and also support a healthy lifestyle. The benefits Mark focuses on are improved strength, stamina, flexibility, and injury prevention. With a properly managed diet, Mark’s training will promote muscle development and excess fat loss, which can be calibrated based on your goals to make the best athlete out of all of us!

This Post Has 2 Comments

  1. Is this machine good for actual good for building muscle?

  2. Thanks, Mark. This is the best video I’ve seen concisely showing the range of exercises on the total gym for a specific set of muscles (shoulders). Are you doing any more for other areas? You’re miles better than other videos.

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