Shoulders Functional Workout - 60min Beginner
This beginner-friendly session builds functional shoulder strength and tricep definition through stable pressing and core integration. You will focus on overhead mechanics and rotational stability to improve your daily movement quality. The workout utilizes a combination of seated and standing positions to maximize your training on Tonal.
Ideal for new lifters or professionals who spend long hours at a desk and need to improve overhead mobility and shoulder health. This is a great choice for athletes in sports requiring pushing power like tennis or swimming.
Equipment
Workout Plan
Rest 90 seconds between compound pressing sets and 60 seconds between isolation and functional stability movements.
Standing Chop
Obliques, Shoulders, Glutes
Pull the handle across your body using your core while keeping your shoulders stable and level.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly into the cables and press the smart handles at a 45-degree upward angle.
Standing Pallof Press
Obliques
Fight the digital weight pulling you sideways as you press the handle straight out from your chest.
Reverse Grip Triceps Extension
Triceps, Forearms
With palms facing up, fully extend your arms down and squeeze your triceps at the bottom.
Front Raise
Shoulders, Abs
Raise the handles to shoulder height and resist the digital weight on the way back down.
Lateral Raise
Shoulders
Push the handles out toward the side walls and keep a slight bend in your elbows throughout.
Seated Overhead Press
Shoulders, Triceps
Sit tall and drive the handles straight up without letting your lower back arch off the bench.
Skull Crusher
Triceps
Keep your elbows fixed toward the ceiling and lower the handles toward your ears with control.
Why this order
The program starts with high-stability compound pressing to allow for heavier loading while fresh. It then transitions into functional core-shoulder integration movements before finishing with high-volume isolation work to drive muscle endurance. We group handle exercises first to minimize equipment switches before ending with a barbell burnout.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
What weight should I start with for the seated overhead press?
Tonal will suggest a starting weight based on your initial assessment. If it feels too light during your first set, you can manually increase it using the on-screen controls.
How can I ensure I am hitting my triceps correctly in the skull crushers?
Focus on keeping your elbows pinned in one spot over your shoulders. If your elbows move forward or back, you are involving your chest and back rather than isolating the triceps.
Is it okay if I cannot do all 15 reps on the final barbell move?
Absolutely. Tonal's Spotter mode will detect if you are struggling and automatically reduce the digital weight to help you finish your set with proper form.