Dumbbell 6 Way Raise
| English Name | Dumbbell 6 Way Raise |
|---|---|
| Difficulty | Advanced |
| Movement Patterns | Push Pattern |
| Muscle Contraction Types | Mixed (Con + Ecc) |
| Primary Muscle (EN) | Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Endurance Hypertrophy Isolated Strength training |
| Required equipment | Dumbbell |
💠 Exercise guide
✅ The dumbbell 6 way raise is a compound isolation shoulder exercise that combines multiple sequential movement paths into a single repetition (lateral raise → front sweep → overhead raise → controlled return). This structure creates high time under tension and engages multiple heads of the deltoid, and is typically used as a shoulder finisher or sometimes at the beginning of a workout with light weights for neuromuscular activation.
💠 Execution Guide
Setup
✅ Stance: Feet hip-width apart, knees soft, pelvis neutral, chest up without arching the lower back.
✅ Dumbbells: Choose a lighter weight than a standard lateral raise (this movement gets “heavy” very quickly).
✅ Grip: Start with a neutral grip (palms facing the body/thighs).
✅ Scapula & shoulders: Keep the shoulder blades down and slightly back (depress + set); do not shrug the shoulders.
✅ Elbows: Slight bend (about 10–20 degrees) and keep this angle as constant as possible.
✅ Core: Brace the abs; “keep the ribs down” to prevent lower-back arching.
✅ Initial breathing: Take a calm inhale before starting the repetition to prepare and stabilize the torso.
Execution
Divide one full repetition into 6 phases (the “6-Way”):
✅ Phase 1 — Start: Dumbbells by the thighs, body stable, eyes facing forward.
✅ Phase 2 — Lateral raise to shoulder height: With control, raise the dumbbells out to the sides up to about shoulder height (arms nearly parallel to the floor). Elbows slightly in front of the wrists (not behind).
✅ Phase 3 — Move forward at the same height: Without lowering the arms, bring the dumbbells forward in a controlled arc to the front of the body until they are in front of the chest/shoulders (approximately horizontal adduction).
✅ Phase 4 — Overhead raise: From the front of the body, raise the dumbbells overhead in a controlled path (without arching the lower back).
✅ Phase 5 — Lower to the front of the shoulders: Bring the dumbbells down from overhead to the front of the shoulders along the same path used to lift them.
✅ Phase 6 — Open to lateral and return: From the front of the body, open the arms back out to the sides at shoulder height, then slowly lower the dumbbells back to the starting position by the thighs.
✅ Suggested tempo:
- Controlled lifting phases (e.g., 2 seconds)
- Slower lowering phases (e.g., 2–4 seconds)
- Brief 0.5-second pauses at key points (shoulder level / overhead) for better control
Coaching Cues
✔️ Body like a “pillar”: No torso swinging, hip thrusting, or using the legs for momentum.
✔️ Shoulders down: If the shoulders rise toward the ears, the upper traps are taking over the movement.
✔️ Elbows lead the motion: “Drive the elbows toward the side wall” rather than just lifting the dumbbells.
✔️ Smooth, arcing path: The transition from side to front should be continuous, not choppy or jerky.
✔️ Overhead = ribs down: In the overhead phase, do not lift the rib cage or arch the lower back.
✔️ No joint lockout: Do not lock the elbows; keep tension on the muscle.
✔️ Neutral wrists: Do not bend the wrists; keep the dumbbells in line with the forearms.
✔️ Pain-free range: If you feel impingement or anterior shoulder pain, perform the movement slightly in the “scapular plane” (about 30 degrees forward of the side).
Benefits of the exercise
1️⃣ Broad deltoid engagement (anterior + lateral, with posterior control due to the movement paths)
2️⃣ High time under tension in a short set, ideal for metabolic hypertrophy
3️⃣ Improved scapulohumeral coordination across multiple movement paths
4️⃣ Builds shoulder endurance without the need for heavy weights
5️⃣ Intense shoulder pump (an excellent end-of-workout finisher)
6️⃣ Increased movement awareness of elbow/shoulder positioning and hand paths
7️⃣ Helps balance lateral and front raises within a single exercise
8️⃣ Improved core stability when performed strictly, without cheating or lower-back arching
9️⃣ A suitable option for low-equipment training (just a pair of dumbbells)
🔟 Reduced likelihood of common cheating in raises, as the sequential paths limit momentum and “throwing” the weights
Common Mistakes
❌ Using a weight heavier than you can control → the movement path breaks down and the lower back/neck get involved.
❌ Shrugging the shoulders during the lateral raise → tension shifts from the deltoids to the upper traps.
❌ Excessive elbow bending and straightening (like a curl or press) → the nature of the raise is compromised.
❌ Excessive lower-back arching in the overhead phase → increases the risk of low-back pain and compression.
❌ Partial range of motion (fast, incomplete lowering) → reduces effective tension.
❌ Jerky execution from side to front → loss of scapular control.
❌ Locking the elbows → increases joint stress and reduces muscular tension.
❌ Breaking the wrist or letting the dumbbells “fall” forward → improper stress on the forearms/wrists.
❌ Excessive forward head posture → increased neck strain and early fatigue.
Breathing Pattern
🌬️ Inhale: Before starting the repetition or during transition phases where control is needed (for example, before the overhead phase).
💨 Exhale: During the most challenging part of the movement path (usually lifting to overhead or stabilizing at shoulder height).
⚠️ Important note: Since this exercise is usually performed with light to moderate weights, a full Valsalva maneuver is not necessary; however, abdominal bracing (core tightening) should be maintained throughout the entire repetition.
ROM Guidelines
🔵 Recommended range:
Lateral raise up to about shoulder height
Bring the arms forward at the same height to in front of the shoulders
Raise overhead without arching the lower back
🔵 Minimum acceptable range:
If control is lacking, slightly shorten the overhead portion but keep the movement paths precise.
🔵 Dangerous / improper range:
Overhead movement accompanied by excessive lower-back arching or anterior shoulder pain
Lifting the lateral raise with elevated shoulders and neck involvement
Precautions & Contraindications
⚠️ Anterior shoulder pain/impingement, rotator cuff tendinitis, bursitis → reduce the range of motion or switch to alternative versions.
⚠️ Cervical disc issues or upper-trapezius pain → focus on keeping the shoulders down and reducing the load.
⚠️ Low-back pain or poor core control → shorten the overhead phase or perform a seated/supported version.
⚠️ If you feel sharp or shooting pain: stop the exercise (joint pain is different from muscular burn).
Variations & Alternatives
🔹 Easier version (Beginners):
Lateral raise + front raise only (no overhead), with emphasis on control
🔹 More advanced version:
Add 1–2 second pauses at each position (side / front / overhead)
Slower eccentric (4–5 seconds on the way down)
🔹 Limited-equipment version:
With a resistance band (Band 6-way raise) for more even tension throughout the range
🔹 Suitable alternatives for pain or limitations:
Cable Lateral Raise (better path control)
Lean-Away Lateral Raise with light weight
Scaption Raise (lifting in the scapular plane) for sensitive shoulders
Advanced Biomechanics
🧠 During a lateral raise, torque at the shoulder joint increases as the arm approaches parallel to the floor; therefore, control near shoulder height is critical.
🧠 The transition from side to front (horizontal adduction) requires precise scapular control on the rib cage; if the scapula elevates, subacromial space decreases and the likelihood of discomfort increases.
🧠 In the overhead phase, weak core stability leads the body to cheat via lumbar extension; therefore, bracing and “ribs down” are essential.
🧠 Due to its multi-phase nature, this exercise creates a long continuous tension set and is often effective even with light loads.
Programming Tips
📌 Shoulder size / pump goal: 2–4 sets × 10–15 reps (or 8–12 for stricter control)
📌 Endurance and control goal: 2–3 sets × 12–20 reps with light weight
📌 Suggested tempo: 2-0-2 or 2-1-3 (slower eccentric)
📌 Rest: 45–90 seconds
📌 Placement in the program:
- Most often at the end of a shoulder workout as a finisher
- Or at the beginning of the workout with very light weights for “activation” and movement-pattern preparation
📌 Programming warning: Due to the cumulative stress, avoid excessive volume (especially if you are also performing heavy overhead pressing in the same session).
💠 Muscle Involvement
✅ The dumbbell 6 way raise, by combining multiple movement paths within a single repetition, keeps the deltoids under tension from different angles:
- During the lateral raise, the emphasis is on the lateral deltoid,
- During the forward and overhead phases, the anterior deltoid takes on a greater share,
- And throughout all phases, the scapular stabilizers and rotator cuff muscles are active to maintain shoulder joint stability.
Main muscles
Synergistic muscles
Stabilizers
Middle Deltoid muscle
Middle Deltoid Muscle
🔹 The middle deltoid is one of the three parts of the deltoid muscle. Its primary function is to lift the arm outward (abduction) and assist in stabilizing the shoulder during overhead movements. Due to its position on the side of the shoulder, it has the greatest impact on creating the rounded, muscular shape of the shoulders.
🔹 This part of the deltoid is less involved than the anterior section in daily activities and requires specific training for strengthening. Weakness in this muscle can lead to narrower shoulders and limited overhead movement. Strengthening it improves muscular balance in the shoulder and helps prevent shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Miani | Deltoid Janebi
✅ Latin Name: Lateral Deltoid | Middle Deltoid
✅ Common Names: Middle part of the deltoid muscle | Middle head of the shoulder
✅ Location:
🟡 Located on the lateral side of the shoulder, between the anterior and posterior deltoids.
🟡 A superficial muscle covering the shoulder joint that, along with the other two parts, shapes the size and form of the shoulder.
🟡 The primary muscle responsible for moving the arm away from the body (abduction) and plays a role in shoulder joint stabilization.
✅ 🔹 Origin
✔ Acromion process of the scapula (Acromion of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the middle deltoid:
✔ Arm abduction – moving the arm outward from the body
✔ Stabilizing the shoulder joint during overhead movements
✔ Assisting lateral arm movements in resistance training exercises
📌 Movements that activate the middle deltoid:
✔ Raising the arm sideways (such as lateral raises)
✔ Overhead movements (such as shoulder press)
✔ Lateral arm movements in sports like volleyball and swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers for controlled and endurance movements
✔ Plays a significant role in stability and sustained strength during shoulder activities
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in all lateral and overhead movements
✔ Essential in swimming, volleyball, basketball, handball, and gymnastics
✔ Weakness in this muscle reduces arm control and increases the risk of shoulder injury
✅ 🧗🏻♂️ Strength and Endurance
✔ Plays a key role in sustained overhead activities such as volleyball and weightlifting
✔ Requires focused training for strengthening, as it is less engaged in daily exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the most important muscles for shoulder width and muscular shape
✔ Involved in all lateral and overhead exercises such as swimming, volleyball, and throwing
✔ Weakness can cause muscular imbalances and increase stress on the shoulder joint
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong connection with the anterior deltoid, posterior deltoid, and rotator cuff muscles
✔ Weakness in this muscle can cause excessive strain on the anterior deltoid and upper back muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to limited lateral movements and increased stress on the shoulder joint.
✔ Improper use of heavy weights during lateral exercises may cause shoulder tendon inflammation.
✅ 🏋🏻♂️ Strength Training Exercises for the Middle Deltoid
1️⃣ Dumbbell Lateral Raise – the most effective exercise for strengthening this muscle
2️⃣ Overhead Shoulder Press – directly engages the middle deltoid
3️⃣ Cable Lateral Raise – provides continuous tension on the muscle
4️⃣ Arm Raises with Resistance Bands – enhances muscular endurance
5️⃣ Reverse Fly with Bands or Dumbbells – fully activates the muscle through its range of motion
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm out to the sides with gentle pressure toward the body
✔ Using a foam roller to reduce tension and accelerate recovery
✅ Fun Fact
✔ The middle deltoid greatly influences the V-shaped appearance of the upper body. Athletes with broad, well-defined shoulders typically have a well-developed middle deltoid.
✅ Practical Tip
✔ Improper form and incomplete execution of lateral raises reduce middle deltoid activation and place extra strain on other muscles. For better results, perform the movement through the full range of motion with proper control.
🔴 Name and Location: A superficial muscle located at the sides of the shoulder joint, responsible for moving the arm away from the body (abduction).
🟠 Anatomy: Originates from the acromion of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Lifting the arm out to the side
✔ Stabilizing the shoulder during overhead movements
🟢 Physiology: Contains slow-twitch fibers suited for controlled and endurance movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in swimming, volleyball, gymnastics, and weightlifting.
🟤 Exercises: Lateral raise, shoulder press, cable lateral raise.
⚫ Fun Fact: The key muscle responsible for shoulder width and the V-shaped upper body appearance.
Anterior Deltoid muscle
Anterior Deltoid Muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
💠 Other Exercises
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