Total Gym Exercises for Shoulders

The shoulder total gym exercises that are featured below will help you target the various muscles found in your shoulders. Specifically, these total gym exercises will help you target your inner, outer and rear deltoid muscles.

Shoulder Press

Shoulder Press
  • Lie face down on the glideboard, knees bent and grasp the press-up bars with your hands, elbows bent.

  • Slide the glideboard up by extending your arms (pushing yourself up) and allow yourself back down after a short pause.

  • Breathe out while pushing and breathe in while returning to starting position.

Upright Row

Upright Row
  • Sit on the top end of the glideboard and hold the handles above your knees, arms extended and palms facing down.

  • Slide the glideboard up by pulling the handles up towards your shoulders and allow yourself back down after a short pause.

  • Keep your back straight throughout.

Upright Row with Hyperextension

Upright Row with Hyperextension
  • Sit on the glideboard and hold the handles down above your ankles, arms and legs extended, palms facing down.

  • Slide the glideboard up by pulling the handles up towards your shoulders while raising your back and allow yourself back down after a short pause.

  • Breathe out while raising yourself and breathe in while lowering yourself back.

Upright Row with Leg Curl

Upright Row with Leg Curl
  • Sit on the top end of the glideboard and hold the handles above your knees, arms extended, palms facing down and ankles attached using the wing attachment.

  • Slide the glideboard up by pulling the handles up towards your shoulders while curling your legs and allow yourself back down after a short pause.

  • Keep your back straight throughout.

Lateral Deltoid Raise

Lateral Deltoid Raise
  • Lie on your back on the glideboard, knees bent and hold the handles down near your hips, arms fully extended, palms facing each other.

  • Slide the glideboard up by pulling the handles outwardly towards the level of your shoulders and allow yourself back down after a short pause.

  • Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

Front Deltoid Raise

Front Deltoid Raise
  • Sit on the glideboard, knees slightly bent and hold the handles down below your buttocks, arms extended and palms facing back.

  • Slide the glideboard up by pulling the handles forward until your arms are parallel to the floor and allow yourself back down after a short pause.

  • Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

Wide Grip Front Deltoid Raise

Wide Grip Front Deltoid Raise
  • Sit on the glideboard, knees slightly bent and hold the handles down below your buttocks, arms extended and palms facing back.

  • Slide the glideboard up by pulling the handles forward and outward until your arms are parallel to the floor and allow yourself back down after a short pause.

  • Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

Front Deltoid Raise with Supination Grip

Front Deltoid Raise with Supination Grip
  • Sit on the glideboard, knees slightly bent and hold the handles down below your buttocks, arms extended and palms facing forward.

  • Slide the glideboard up by pulling the handles forward until your arms are parallel to the floor and allow yourself back down after a short pause.

  • Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

Lying Front Deltoid Raise

Lying Front Deltoid Raise
  • Lie on your back on the glideboard, knees bent and hold the handles down near your hips, arms fully extended, plams facing each down.

  • Slide the glideboard up by pulling the handles up until your arms are perpendicular to the floor and allow yourself back down after a short pause.

  • Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

Front Deltoid Raise with Leg Curl

Front Deltoid Raise with Leg Curl
  • Sit on the top end of the glideboard and hold the handles down near your thighs, arms extended, plams facing back and ankles attached to the wing attachment.

  • Slide the glideboard up by pulling the handles straight up in front of you while curling your legs and allow yourself back down after a short pause.

  • Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

Shoulder Extension

Shoulder Extension
  • Sit on the top end of the glideboard and hold the handles above your knees, arms extended and palms facing down.

  • Slide the glideboard up by pulling the handles straight back until your arms are perpendicular to the floor and allow yourself back down after a short pause.

  • Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

Shoulder Extension with Hyperextension

Shoulder Extension with Hyperextension
  • Kneel on the glideboard and crouch to hold the handles with your arms extended and palms facing down.

  • Slide the glideboard up by pulling the handles straight back until your arms are perpendicular to the floor while raising your upper body and allow yourself back down after a short pause.

  • Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

Shoulder Extension with Leg Curl

Shoulder Extension with Leg Curl
  • Sit on the top end of the glideboard and hold the handles near your knees, arms extended, palms facing down and ankles attached to the wing attachment.

  • Slide the glideboard up by pulling the handles straight back until your arms are perpendicular to the floor while curling your legs and allow yourself back down after a short pause.

  • Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

Lateral Arm Pull

Lateral Arm Pull
  • Sit sideways on the glideboard and hold one handle with the hand opposite to it, arms extended and palm facing down.

  • Slide the glideboard up by pulling the handle straight back while keeping it at the same height off the floor and allow yourself back down after a short pause.

  • Keep your back straight throughout.