Shoulders Functional Workout - 20min Beginner
You will build resilient shoulders and defined triceps with this beginner friendly routine. By focusing on multi-joint pressing and targeted isolation work you will improve upper body stability and functional strength. This handles only session is designed for maximum efficiency to get you in and out in 20 minutes.
This workout is designed for beginner lifters or overhead athletes like tennis players who want to improve shoulder health and stability. It is also perfect for anyone who wants a fast upper body session without needing a bench.
Equipment
Workout Plan
Rest 60-90 seconds between compound pressing sets and 30-45 seconds for isolation finishers.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles at an upward angle while maintaining a strong athletic stance and stable base.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your elbows pinned to your sides and focus on the squeeze at the bottom of the movement.
Lateral Raise
Shoulders
Reach for the side walls with your hands to keep constant tension on the deltoids throughout the set.
Half Kneeling Overhead Press
Shoulders, Triceps
Focus on keeping your ribcage down to engage your core as you press the handles toward the ceiling.
Why this order
We start with a half kneeling compound press to challenge your shoulder stability and core control simultaneously. Moving into the standing incline press allows for more weight to be moved before finishing with specific tricep and lateral shoulder isolation for a well-rounded 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?
Tonal will automatically suggest a starting weight based on your initial assessment. If the first set feels too light you can manually increase the digital weight using the handle buttons.
Can I do this workout without a bench?
Yes, this specific workout was designed to be performed entirely while standing or kneeling, making it perfect for those without a bench or with limited space.
How often should I perform this shoulder session?
This functional routine is best performed twice a week. Ensure you have at least one day of rest between sessions to allow your upper body to recover and adapt.