Dumbbell 4 Ways Lateral Raise exercise animation (Männlich)

Dumbbell 4 Ways Lateral Raise

Zielmuskel
—
Equipment
Dumbbell
Körperregion
Shoulders
Typ
Strength

The dumbbell 4 ways lateral raise is a shoulder-focused strength exercise that hits the deltoids from multiple angles in one sequence — front, side, and rear raises plus a held variation. Using a light pair of dumbbells, it builds rounded shoulder development and shoulder endurance, making it a strong finisher for a delt-focused session.

Dumbbell 4 Ways Lateral Raise: So führst du sie aus

  1. 1Stand tall with your feet hip-width apart, holding a dumbbell in each hand at your sides with a slight bend in your elbows.
  2. 2Brace your core and keep your shoulders pulled down and back so you isolate the deltoids rather than shrug.
  3. 3Way 1 — front raise: lift both dumbbells straight in front of you to about shoulder height, then lower under control.
  4. 4Way 2 — lateral raise: raise both dumbbells out to your sides until your arms reach shoulder height, leading with your elbows, then lower slowly.
  5. 5Way 3 — rear/bent raise: hinge slightly at the hips and raise the dumbbells out to the sides with your torso leaning forward to target the rear delts, then lower.
  6. 6Way 4 — hold: raise the dumbbells to shoulder height in your chosen plane and pause for a couple of seconds to build time under tension.
  7. 7Keep each rep smooth — avoid swinging the weights up or letting them drop on the way down.
  8. 8Complete your reps through all four positions, then set the dumbbells down with control.

Technik-Tipps

  • Use a lighter weight than you would for a standard lateral raise — the multi-angle sequence accumulates fatigue quickly across the shoulder.
  • Lead each side and rear raise with your elbows rather than your hands to keep tension on the delts.
  • Keep a soft, fixed bend in your elbows throughout so the work stays in the shoulders, not the arms.
  • Exhale as you lift and inhale as you lower, keeping your core braced and torso steady.
  • Stop the upward movement at shoulder height — going higher recruits the traps and takes load off the delts.

Häufige Fehler

  • Using too much weight, which forces you to swing the dumbbells with momentum and removes tension from the shoulders.
  • Shrugging the shoulders up toward the ears, which shifts the work onto the traps instead of the delts.
  • Letting the dumbbells crash down between reps, wasting the lowering (eccentric) phase and stressing the joint.
  • Raising the arms above shoulder height, which can pinch the shoulder and overuse the upper traps.
  • Standing fully upright on the rear-delt portion, which removes the lean needed to actually target the back of the shoulder.

Häufig gestellte Fragen

What muscles does the dumbbell 4 ways lateral raise work?

It targets the shoulders, working all three heads of the deltoid — the front (anterior), side (lateral), and rear (posterior) — by raising the dumbbells through several planes in one sequence.

What does "4 ways" mean in this exercise?

It refers to moving the dumbbells through four positions — a front raise, a side raise, a bent-over rear raise, and a held raise — so you train the shoulder from multiple angles back to back.

How much weight should I use?

Go light. Because the sequence works the shoulder from several angles without rest, fatigue builds fast, so a weight you could normally raise for many reps will feel challenging here.

How many sets and reps should I do?

A sensible default is 2–3 sets of 8–12 reps through each of the four positions. Treat it as a higher-rep, lower-weight finisher rather than a heavy strength lift.

Is the dumbbell 4 ways lateral raise good for beginners?

Yes, as long as you start light and keep the movement controlled. It's a useful way to learn to feel all three deltoid heads, but master a basic lateral raise first to groove the pattern.

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