Dumbbell 6 Ways (Raise) 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell 6 Ways is a comprehensive shoulder exercise that targets all three deltoid heads while engaging the traps and upper back as secondary muscles. This movement combines six distinct motions: lateral raises, front raises, and rotational raises, performed in a fluid sequence to maximize muscle activation and improve shoulder stability and strength. It requires a pair of light dumbbells to maintain strict form and control throughout the exercise, as the movement is complex and demands precision. Ideal for enhancing shoulder definition and endurance, the Dumbbell 6 Ways is a versatile addition to any upper-body workout.
How to Perform
Choose a pair of light dumbbells appropriate for your strength level, ensuring proper form can be maintained throughout the exercise. Step back to an open space with enough room to move freely.
Stand tall with your feet shoulder-width apart, core engaged, and a neutral grip on the dumbbells (palms facing in). Keep your elbows slightly bent to protect the joints and maintain control during the movements.
Raise the dumbbells outward to shoulder height in a lateral motion, focusing on controlled activation of your shoulder muscles.
Bring the dumbbells forward at shoulder height until they nearly touch, maintaining tension in your shoulders and avoiding momentum.
Lift the dumbbells overhead by extending your arms fully, keeping your movements steady and smooth to engage the traps and upper back effectively.
Reverse the motion, slowly lowering the dumbbells back to shoulder height, then returning them to your sides in the starting position.
Maintain a controlled pace throughout each repetition to ensure maximum muscle engagement and minimize the risk of injury.
Perform the desired number of repetitions, focusing on proper form and breathing rhythmically to support stability and endurance.
★ 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
To maintain constant tension on the side deltoids, avoid letting the dumbbells rest against your sides at any point, and control the lowering phase of the movement with slow, deliberate motions.
Engage your core muscles throughout the exercise to stabilize your torso, and avoid leaning backward or arching your back as you lift the dumbbells.
Allow your arms to move naturally within a comfortable range of motion, but keep a slight bend in your elbows without locking them.
If you experience discomfort in your shoulders during the exercise, consider adjusting your hand positioning to reduce strain:
Slightly tilt your pinkies higher than your thumbs, mimicking the action of pouring liquid from a cup, to shift the angle of tension.
Rotate your palms forward so that your thumbs point away from your body, encouraging external rotation of the shoulders. This adjustment may provide more space for movement in the shoulder joint and reduce pressure.
Always prioritize proper form and listen to your body to minimize the risk of injury and ensure effective muscle engagement.
How Not to Perform
Avoid Swinging or Jerking the Dumbbells
Do not use momentum to lift the weights, as this shifts the focus away from the shoulders and increases the risk of injury. Perform slow, controlled movements to maintain tension on the target muscles.
Don’t Use Heavy Dumbbells
Using excessively heavy weights can compromise form, reduce the range of motion, and place unnecessary strain on the shoulders. Opt for lighter dumbbells to maintain precision and focus on the deltoids.
Do Not Fully Straighten or Lock Your Elbows
Locking the elbows during the raises can strain the joints and reduce muscle engagement. Always keep a slight bend to ensure the delts and traps are doing the work.
Avoid Allowing the Dumbbells to Rest Against Your Sides
Letting the weights rest at the bottom position releases tension from the side delts. Keep the dumbbells slightly away from your body even at the starting position to maintain constant engagement.
Do Not Lean Back or Arch Your Back
Leaning back puts strain on the lower back and shifts the focus away from the shoulders. Stand tall, engage your core, and keep your spine neutral to protect your lower back.
Don’t Rush Through the Movements
Moving too quickly reduces time under tension and increases the likelihood of poor form. Focus on a controlled tempo, especially during the eccentric (lowering) phase.
Avoid Neglecting Core Stability
Failing to brace your abs can lead to instability and misalignment during the exercise. Engage your core to stabilize your torso and prevent unnecessary movement.
Do Not Overreach or Overextend
Raising the dumbbells too high or excessively flaring your arms can put stress on the shoulder joint. Aim to lift just to shoulder height to ensure proper muscle activation without overstressing the joint.
Avoid Neglecting Breathing
Holding your breath or breathing irregularly can reduce performance and stability. Exhale as you lift the dumbbells and inhale as you lower them to maintain rhythm and focus.
Do Not Ignore Discomfort or Pain
Continuing the exercise despite shoulder pain can lead to injuries. Stop and adjust your hand positioning or range of motion to find a pain-free, comfortable form.
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.
