Dumbbell 6 Ways Raise exercise animation (Männlich)

Dumbbell 6 Ways Raise

Zielmuskel
—
Equipment
Dumbbell
Körperregion
Shoulders
Typ
Strength

The dumbbell 6 ways raise is a shoulder strength exercise that cycles a pair of dumbbells through six raise directions in one continuous sequence, hitting all three heads of the deltoid — front, lateral (side), and rear. Because it works the front, side, and rear delts in a single set, it builds well-rounded shoulder strength and is a useful finisher for shoulder day.

Dumbbell 6 Ways Raise: So führst du sie aus

  1. 1Stand tall with a light dumbbell in each hand, feet about shoulder-width apart and knees soft.
  2. 2Brace your core, keep a slight bend in your elbows, and let the dumbbells hang at your sides with palms facing in.
  3. 3Raise both dumbbells straight out to the front to shoulder height (front raise), then lower them under control.
  4. 4Raise both dumbbells out to the sides to shoulder height (lateral raise), keeping your wrists in line with your forearms, then lower them.
  5. 5Hinge slightly forward at the hips and raise the dumbbells out to the sides for the rear-delt portion, squeezing your shoulder blades, then return.
  6. 6Continue cycling through the remaining raise angles for the set, keeping each rep slow and controlled.
  7. 7Complete the planned number of rounds, then lower the dumbbells to your sides and set them down with control.

Technik-Tipps

  • Use a lighter weight than you would for a single-direction raise — fatigue stacks across the six angles, so form fails fast if you go too heavy.
  • Keep a soft, fixed bend in your elbows throughout so the deltoids do the work rather than swinging through the joint.
  • Raise to roughly shoulder height on each angle; going much higher shifts load onto the upper traps.
  • Move at a deliberate tempo and avoid using your legs or back to throw the weights up.

Häufige Fehler

  • Using momentum or a hip swing to heave the dumbbells up, which takes tension off the deltoids and strains the lower back.
  • Lifting the dumbbells well above shoulder height, which recruits the traps and reduces the work on the deltoids.
  • Shrugging the shoulders toward the ears on each rep, which loads the upper traps instead of isolating the delts.
  • Choosing a weight too heavy to control, causing form to break down across the six-angle sequence and risking shoulder strain.

Häufig gestellte Fragen

What muscles does the dumbbell 6 ways raise work?

It targets the shoulders, working all three heads of the deltoid — the front (anterior), lateral (side), and rear (posterior) delts — by cycling through six different raise directions in one sequence.

How heavy should the dumbbells be?

Go lighter than your usual lateral or front raise weight. The six angles accumulate fatigue quickly, so a controllable light dumbbell lets you keep clean form through the whole set.

Is the dumbbell 6 ways raise good for beginners?

Yes, with light weight. It teaches you to control the shoulders through multiple angles, but start light and focus on slow, strict reps before adding load.

How many sets and reps should I do?

A common approach is 2-3 rounds of the full six-direction sequence. Keep the weight light and the reps controlled rather than chasing a high count.

Where should I feel this exercise?

You should feel it across the shoulders — the front, sides, and rear of the deltoids — as you move through the different raise angles, not in your neck or lower back.

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