Shoulders Functional Workout - 60min Beginner
Focus on building stable, resilient shoulders and powerful triceps with this beginner-friendly functional session. You will combine fundamental overhead movements with unilateral stability work to improve your posture and pressing power. This workout uses a mix of handle and rope movements to ensure a comprehensive range of motion for better joint health.
Ideal for beginners or overhead athletes like swimmers and volleyball players who need to build joint stability and pressing strength. It is also perfect for anyone starting their Tonal journey who wants to improve functional upper body movement and posture.
Equipment
Workout Plan
Rest 90s between compound sets, 60s between accessories, and 30-45s during supersets to maintain heart rate.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a slight forward lean and press the handles at an upward angle to engage the upper chest and front delts.
Lateral Raise
Shoulders
Control the descent of the digital weight to maximize time under tension on the lateral deltoids.
Front Raise
Shoulders, Abs
Stop the handles at shoulder height and avoid using momentum to lift the digital weight.
Standing Pallof Press
Obliques
Resist the cable's pull toward the machine by engaging your obliques and shoulders as you press forward.
Seated Overhead Press
Shoulders, Triceps
Exhale as you push the handles up, keeping your back flat against the Tonal bench for stability.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Keep your core tight to resist the Tonal's lateral pull as you press the handle toward the ceiling.
Triceps Extension
Triceps
Keep your elbows pinned to your sides and use Tonal's digital weight to keep constant tension during the extension.
Standing Face Pull
Back, Shoulders
Pull the rope toward your forehead, flaring your elbows out to target the rear delts and upper back.
Overhead Triceps Extension
Triceps
Face away from Tonal and keep your upper arms stationary as you extend the rope overhead.
Why this order
This workout follows a classic compound-to-isolation progression, starting with stable seated presses before moving into unilateral kneeling work to challenge core stability. We group handle exercises first to minimize equipment changes, then transition to rope-based movements for high-volume triceps and rear delt finishing work. This approach ensures beginners build a strong technical foundation while still achieving significant muscle engagement.
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
How do I know if I am using the right weight for functional movements?
Tonal will automatically suggest a weight based on your initial assessment; for functional goals, choose a weight where the last two reps are challenging but your form remains perfect without any compensatory movements.
Can I do this workout if I have tight shoulders?
Yes, but prioritize a full range of motion over heavy weight, and use Tonal's Weight Off feature if you feel any pinching during overhead movements to avoid injury while building mobility.
Why are some exercises kneeling or seated?
Seated positions provide more stability for heavy pressing by removing the legs from the equation, while kneeling positions engage your core and hips to improve functional balance and trunk control against Tonal's digital resistance.