Description
A compound shoulder exercise that targets all three deltoid muscles. It involves six movements in a continuous sequence.
How to Do Dumbbell 6 Ways Raise
- 1Setup
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.
Variations
Dumbbell 4 Ways Lateral Raise
Target all three heads of your deltoids with the Dumbbell 4 Ways Lateral Raise. This comprehensive exercise builds strong, well-defined shoulders through
Dumbbell W press
Sculpt powerful shoulders and improve stability with the Dumbbell W Press. This unique overhead movement targets your deltoids and traps effectively.
Dumbbell Partials Lateral Raise
Target your lateral deltoids with Dumbbell Partials Lateral Raises. This isolation exercise builds shoulder width and definition using a controlled
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
Related Exercises
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.
Lateral Raise - Arms
Sculpt broader shoulders and strengthen your deltoids with the dumbbell lateral raise.
Dumbbell Incline Single Arm Y Raise
Strengthen your shoulders and upper back with the Dumbbell Incline Single Arm Y Raise.
Dumbbell Incline Shoulders Press
Target your deltoids, upper chest, and triceps with the dumbbell incline shoulder press.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Kettlebell Around Head Rotation
Build shoulder mobility and stability by rotating a kettlebell around your head in a controlled circular path.
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