Total Gym Shoulder Exercises

Watch trainers demonstrate Total Gym shoulder and deltoid exercises, including overhead presses, front raises, shoulder rotations and extensions. Select a card to view each movement and get a Pro Tip for your form.

  • Total Gym overhead press demonstration 0:14

    Overhead Presses

    Shoulders

    Setup: Seated or reclined on the glideboard, press the handles overhead.

    How to perform it: Press upward against the cables while keeping your trunk stable. The movement works the shoulders and also requires control through the torso.

    Pro tip

    Stop just short of full lockout to keep tension on the delts.

  • Total Gym single arm overhead press demonstration 0:16

    Single Arm Overhead Press

    Shoulders & Core

    Setup: Press one handle overhead while seated on the glideboard.

    How to perform it: Press with one arm at a time while keeping your body steady. The single-arm movement challenges shoulder control and trunk stability.

    Pro tip

    Keep both hips level. The moment one rotates, drop the incline.

  • Total Gym front deltoid raise demonstration 0:15

    Front Deltoid Lateral Raises

    Shoulders & Core

    Setup: Seated on the glideboard, raise your arms forward against the cables.

    How to perform it: Lift your arms in front of you, then lower them with control. This movement emphasizes the front deltoids while the cables provide resistance.

    Pro tip

    Raise to shoulder height and no higher. Above that line the traps take over.

  • Total Gym single arm lateral deltoid pull demonstration 0:20

    Lateral Deltoid Pull Single Arm

    Side Delts

    Setup: Sit on the rails and pull one handle out to the side.

    How to perform it: Move your arm outward against the cable resistance, then return with control. The exercise emphasizes the side deltoids.

    Pro tip

    Lead with the elbow, not the hand. The hand finishing higher than the elbow means the delt has stopped working.

  • Total Gym inverted front raise demonstration 0:16

    Inverted Front Raises

    Front Delts

    Setup: Lie back on the glideboard and raise your arms from the inverted position.

    How to perform it: Lift the arms against the resistance, then lower them slowly. The inverted position changes the direction of the resistance and challenges shoulder control.

    Pro tip

    Start at a gentle incline. Inverted raises escalate faster than the upright kind.

  • Total Gym internal shoulder rotation demonstration 0:20

    Internal Shoulder Rotations

    Rotator Cuff

    Setup: Keep your elbow bent at your side and rotate your forearm inward against the cable.

    How to perform it: Rotate the forearm toward your body while keeping your elbow close to your side. This movement trains the shoulder's internal rotators.

    Pro tip

    Light resistance, strict form. The rotator cuff is trained with patience, not load.

  • Total Gym inverted cross body shoulder raise demonstration 0:22

    Inverted Shoulder Raise Cross Body

    Rear & Side Delts

    Setup: Lie inverted on the glideboard and sweep one arm across your body.

    How to perform it: Move the arm across your body against the cable resistance, then return slowly. The exercise challenges shoulder control through a cross-body movement.

    Pro tip

    Move slow enough to feel the back of the shoulder working. Speed shifts the work to momentum.

  • Total Gym alternating shoulder extension demonstration 0:23

    Alternating Shoulder Extension

    Rear Delts

    Setup: Seated on the glideboard, move one arm back at a time.

    How to perform it: Drive one arm behind you, then alternate sides as demonstrated. The movement involves the rear shoulder and requires control through the upper body.

    Pro tip

    Keep the torso tall and still. Rocking forward to get the arm further back defeats the purpose.

  • Total Gym iron cross demonstration 0:20

    Iron Cross

    Shoulders & Chest

    Setup: Lie on the glideboard and hold your arms out in a wide cross against the cables.

    How to perform it: Maintain the wide-arm position against the cable resistance, then return with control. The exercise involves the shoulders and chest while challenging upper-body stability.

    Pro tip

    Press the shoulders down away from the ears before the arms move. The cross is held from the back, not the arms.

How to Choose Total Gym Shoulder Exercises

Choose Total Gym shoulder exercises based on the movement you want to practice and the resistance you can manage with good control.

  • For overhead pressing

    Overhead Presses and Single Arm Overhead Press involve pressing the handles upward.

  • For front shoulder movements

    Front Raises and Inverted Front Raises involve lifting the arms forward against resistance.

  • For side shoulder movements

    Lateral Deltoid Pull Single Arm involves moving the arm outward against the cable.

  • For shoulder rotation

    Internal Shoulder Rotations involve rotating the forearm inward while keeping the elbow positioned at your side.

  • For rear shoulder and upper-body movements

    Alternating Shoulder Extension and Iron Cross use different arm positions to challenge shoulder control.

Follow the setup instructions for your Total Gym model and use resistance that allows you to move smoothly. Stop if an exercise causes pain, and seek qualified guidance if you are unsure which movements are suitable for you.

Explore More Total Gym Exercises

Ab Exercises Arm Exercises Back Exercises Chest Exercises Leg Exercises Pilates Exercises Total Body Exercises All Total Gym Exercises Download Total Gym Workouts

Got questions?

Total Gym Shoulder Exercise FAQs

What shoulder muscles can you train on a Total Gym?

Total Gym shoulder exercises can involve the front, side and rear deltoids, along with other muscles that help control the shoulder and upper body. The muscles involved depend on the movement.

Can you do shoulder presses on a Total Gym?

Yes. The Overhead Presses and Single Arm Overhead Press demonstrations show pressing movements using the Total Gym's cable resistance. Follow the setup instructions for your model.

What is the difference between front raises and lateral raises?

Front raises lift the arms forward and emphasize the front deltoids. Lateral raises lift the arms out to the sides and emphasize the side deltoids. Use the exercise name that matches the direction shown in the demonstration.

Can Total Gym shoulder exercises be performed with one arm?

Yes. The Single Arm Overhead Press and Lateral Deltoid Pull Single Arm demonstrate unilateral movements. Use a manageable resistance and maintain control without leaning or twisting.