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Gym workouts

Machine shoulder workout: the shoulder press machine, lateral raises and rear-shoulder work

A whole shoulder session on gym machines: the shoulder press machine first, then a seated cable lateral raise for the side of the shoulder, the reverse fly machine and face pulls for the back, and cable external rotation for the rotator cuff. In training trials, machines and free weights built strength and muscle alike, so the machines are a choice of convenience and control, not a better builder. No trial has tested this session: the order follows our shoulder workouts, and the doses come from our other workouts and guides or are our editorial starting point. Our shoulder press machine guide shows the set-up step by step.

35 minBeginner8 movesA band · Strength machine · A cable machine · A bench or boxShoulders · Back
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)3 slow circles each way, each arm
    Beginner · Shoulders, Back · 3D demoWithin the range you can controlEasier: Arm circlesHarder: Sleeper stretch
  2. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoA light band, shoulders down; then 1 light set of the machine pressEasier: Prone Y-T-W raisesHarder: Tuck back lever

Press

Rest 90 s to 2 min between sets

  1. Machine shoulder press1 lighter set, then 3 sets of 8 to 12
    Beginner · Shoulders, Triceps · 3D demoHandles level with or just above your shoulders, back on the pad; stop 2 or 3 reps short of failure. Or the plate-loaded shoulder press machineHarder: Push press

Side of the shoulder

Rest 60 s between sets

  1. Seated cable lateral raise3 sets of 12 to 20
    Beginner · Shoulders · 3D demoTo shoulder height, thumbs level or slightly up; the last set can end 0 to 2 reps short. A lateral raise machine at the same dose if your gym has oneEasier: Band lateral raiseHarder: Smith machine upright row

Back of the shoulder

Rest 60 s between sets

  1. Reverse fly machine2 to 3 sets of 12 to 20
    Beginner · Shoulders, Back · 3D demoPalms facing in, arms out to shoulder height, chest on the pad; the last set can end 0 to 2 reps shortEasier: Prone Y-T-W raisesHarder: Bent-over reverse fly
  2. Face pull2 sets of 12 to 15
    Intermediate · Shoulders, Back · 3D demoOptional: a rope at face height, elbows high and wideEasier: Prone Y-T-W raisesHarder: Tuck back lever

Rotator cuff (pulley at elbow height)

  1. Cable external rotation2 sets of 12 to 15 each arm
    Beginner · Shoulders · 3D demoElbow tucked at your side, a rolled towel between elbow and side; turn your forearm out slowlyHarder: Side-lying external rotation

Cool-down (optional)

  1. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoSkip it with pain on top of your shoulderHarder: Sleeper stretch

Tips

  • In your first two weeks, do 2 sets of each move and stop every set with 3 or 4 reps to spare. After that, the last set of the raises and reverse flys can end 0 to 2 reps short.
  • Write down your seat setting and which handles you use: stack numbers differ between machines, so compare yourself only on the same one.
  • When every set reaches the top of its range, add the next pin and go back to the bottom of the range. Use an add-on weight or a half-step if the jump is too big.
  • Keep shoulder pain to about 5 out of 10 or less, back to its usual level by your next session, and stop short of the painful point. Our shoulder pain when doing overhead presses guide has a staged plan.
  • Breathe out on each press rather than holding your breath. With high blood pressure, keep the weights moderate and stop well short of failure.
  • Stop for chest pain or pressure, dizziness, unusual breathlessness or a racing or irregular heartbeat. Shoulder or arm pain with tight or squeezing chest pain is a 999 call.
  • With a pacemaker or defibrillator, ask your doctor before upper-body strength training. After heart surgery through the breastbone, breast cancer surgery or a shoulder dislocation, follow your team's limits first.
  • Once or twice a week, on days apart, with a pulling session in the same week. Done twice, it gives about 9 or 10 hard sets a week for the side of the shoulder, counting each press set as half.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the machine shoulder workout: the shoulder press machine, lateral raises and rear-shoulder work take?

About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, Strength machine, A cable machine, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 8 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.