Dumbbell 6 Ways Raise

Sculpt strong, balanced shoulders with the Dumbbell 6 Ways Raise. This comprehensive exercise targets all three deltoid heads for complete shoulder

Intermediate

Compound

Push

1 min per set2 min rest

Shoulders

Dumbbell

Variations of Dumbbell 6 Ways Raise

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Compound

Dumbbell W press

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Isolation

Dumbbell Partials Lateral Raise

Target your lateral deltoids with Dumbbell Partials Lateral Raises. This isolation exercise builds shoulder width and definition using a controlled

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Dumbbell Alternate Lateral Raise

Build wider, stronger shoulders with the Dumbbell Alternate Lateral Raise. This isolation exercise targets the lateral deltoids for improved shoulder cap

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Description

A compound shoulder exercise that targets all three deltoid muscles. It involves six movements in a continuous sequence.

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How to Do Dumbbell 6 Ways Raise

1
Setup
Stand tall with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip, arms relaxed at your sides. Maintain a slight bend in your elbows throughout the exercise to protect your joints.
2
Initiate the first two movements: perform a front raise to shoulder height, then immediately transition into a side lateral raise to shoulder height.
3
Lower the dumbbells with control, then hinge at your hips while keeping your back straight to perform a bent-over reverse fly, raising the dumbbells out to the sides to shoulder height.
4
Return to an upright position and perform an upright row, pulling the dumbbells up towards your chin with your elbows pointing outwards and upwards.
5
From the top of the upright row, transition directly into an overhead press, extending your arms fully overhead without locking your elbows.
6
Slowly lower the dumbbells back down to your sides to complete one full, continuous repetition of the six movements.

Tips

Prioritize smooth transitions between each of the six movements to maintain constant tension on your shoulders and improve muscle endurance.
Use a lighter weight than you might for individual raises to ensure proper form and avoid injury across the entire complex sequence.
Keep your core engaged throughout the entire exercise to stabilize your torso and prevent any unwanted rocking or swinging.
Control the eccentric (lowering) phase of each movement to maximize time under tension and further challenge your shoulder muscles.

Common Mistakes

×Using excessive momentum to lift the weights, which reduces the effectiveness of the exercise; focus on slow, controlled movements through each phase.
×Rounding your back or shrugging your shoulders excessively, which can strain your neck and lower back; maintain a neutral spine and keep your shoulders down and back.
×Raising the dumbbells too high on lateral raises or reverse flies, which can cause shoulder impingement; stop when the dumbbells reach shoulder height.

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Frequently Asked Questions

Is Dumbbell 6 Ways Raise good for beginners?

Dumbbell 6 Ways Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell 6 Ways Raise?

You need Dumbbell to perform Dumbbell 6 Ways Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell 6 Ways Raise?

Prioritize smooth transitions between each of the six movements to maintain constant tension on your shoulders and improve muscle endurance. Use a lighter weight than you might for individual raises to ensure proper form and avoid injury across the entire complex sequence. Keep your core engaged throughout the entire exercise to stabilize your torso and prevent any unwanted rocking or swinging. Control the eccentric (lowering) phase of each movement to maximize time under tension and further challenge your shoulder muscles.

What are common mistakes when doing Dumbbell 6 Ways Raise?

Using excessive momentum to lift the weights, which reduces the effectiveness of the exercise; focus on slow, controlled movements through each phase. Rounding your back or shrugging your shoulders excessively, which can strain your neck and lower back; maintain a neutral spine and keep your shoulders down and back. Raising the dumbbells too high on lateral raises or reverse flies, which can cause shoulder impingement; stop when the dumbbells reach shoulder height.

Related Exercises

Isolation

Dumbbell Seated Single Arm Front Raise

Master the seated single arm front raise to build strong, sculpted shoulders. This isolation exercise targets the anterior deltoid effectively and safely.

Intermediate

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