3-Way Shoulder Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The 3-Way Shoulder Raise is an effective dumbbell exercise that targets the shoulders, specifically working all three heads of the deltoid muscle (front, middle, and rear), while also engaging the upper back as a secondary target. The exercise consists of three phases: a side lateral raise, a front raise, and a rear raise (reverse fly) performed with a hip hinge. To begin, stand with feet hip-width apart, holding a dumbbell in each hand. Throughout the movement, it's crucial to keep the core engaged and avoid using momentum. This exercise helps to develop shoulder strength and stability, while the rear raise portion also activates the upper back muscles.
How to Perform
Starting Position: Stand tall with your feet hip-width apart. Hold a dumbbell in each hand with a neutral grip (palms facing in). Keep your chest up and shoulders back, maintaining a stable posture.
Side Lateral Raise: Begin the movement by lifting both dumbbells out to the sides until they reach shoulder height. Avoid leaning back or using momentum; focus on controlled, deliberate motion. Keep your core engaged throughout to protect your lower back.
Front Raise: Once you complete the lateral raise, transition into a front raise by lifting the dumbbells straight in front of you, keeping your arms slightly bent. Ensure your shoulders remain stable and that you’re not swinging the weights.
Rear Raise (Reverse Fly): For the final phase, perform a hip hinge by bending at the hips, keeping your back straight and chest open. From this bent position, raise the dumbbells out to the sides, targeting the rear deltoid and upper back. Hold the position for a moment, ensuring the movement is slow and controlled.
Focus on Form: Throughout all three phases, maintain a strong core and avoid leaning back or using momentum, particularly during the side and front raises. It’s essential to concentrate on isolating the shoulder muscles to maximize the effectiveness of the exercise.
Progression: Perform the exercise for the desired number of repetitions. Once you find the movement becomes too easy, gradually increase the dumbbell weight by 5% to continue challenging your muscles and promoting growth.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout the exercise to maintain stability and protect your lower back.
Avoid using momentum or leaning back when raising the dumbbells; focus on controlled, slow movements.
Perform each phase with proper form, ensuring the side and front raises are done with your arms slightly bent and shoulders stable.
For the rear raise, hinge at the hips with a neutral spine to prevent strain on your lower back.
Start with a lighter weight to master the movement before progressing to heavier dumbbells.
Ensure that your elbows are slightly bent during all raises to reduce strain on the joints.
Perform the exercise in a smooth, fluid motion—don’t jerk or swing the dumbbells.
Use proper breathing: exhale while raising the dumbbells and inhale while lowering them.
Focus on the mind-muscle connection, especially during the rear raise, to activate the upper back effectively.
Gradually increase the weight as the exercise becomes easier to continuously challenge your shoulder and upper back muscles.
How Not to Perform
Avoid Using Momentum: Do not swing or jerk your body to lift the dumbbells. This reduces the effectiveness of the exercise and increases the risk of injury. Keep the movement slow and controlled to target the shoulder muscles properly.
Don’t Lean Back: Do not lean back while performing the side lateral or front raises. This can strain your lower back and cause unnecessary energy expenditure. Maintain an upright posture throughout the exercise.
No Locked Elbows: Do not fully extend your elbows during the raises. Keep a slight bend in your arms to reduce stress on the elbow joints and better activate the shoulder muscles.
Avoid Shrugging Your Shoulders: Do not allow your shoulders to rise towards your ears during the side or front raises. This can lead to unnecessary tension in the neck and traps. Keep your shoulders relaxed and down.
Don’t Overextend in the Rear Raise: When performing the rear raise, avoid overextending your arms past shoulder height. This can put excessive strain on the shoulder joints. Keep the movement controlled, and only raise the dumbbells to shoulder height.
Do Not Round Your Back During the Hinge: When performing the hip hinge for the rear raise, avoid rounding your back. Keep a neutral spine to prevent strain on your lower back and maintain proper posture.
Don’t Rush the Reps: Do not perform the exercise too quickly. Rushed reps can reduce the focus on the target muscles and lead to improper form. Slow down and focus on the contraction of the shoulder muscles during each phase.
Avoid Excessive Weight: Do not use dumbbells that are too heavy, as this can cause you to sacrifice form. Start with a manageable weight to ensure proper execution and progressively increase the load as you become stronger.
Don’t Forget to Engage Your Core: Failing to engage your core can lead to lower back strain and poor stability. Always keep your core tight to maintain proper posture and support throughout the exercise.
Avoid Performing with Excessive Repetitions Too Soon: Do not increase repetitions or duration before your form is solid. Prioritize proper technique over the number of reps to avoid injury and maximize muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
