What muscles does the Dumbbell 6-Way Shoulder Raise work?

The Dumbbell 6-Way Shoulder Raise mainly works the side delts and front delts.

How many sets and reps of the Dumbbell 6-Way Shoulder Raise?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell 6-Way Shoulder Raise?

Band Lateral Raise, Band Single-Arm Lateral Raise, Barbell Behind-the-Neck Press and Barbell Upright Row work the same main muscle.

Dumbbell 6-Way Shoulder Raise

Chain a front raise, lateral raise, and rear raise back-to-back for a full deltoid burnout.

Get started

See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Side delts, Front delts
Equipment: Dumbbell
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the side delts, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell 6-Way Shoulder Raise work?: The Dumbbell 6-Way Shoulder Raise mainly works the side delts and front delts.
What equipment do you need for the Dumbbell 6-Way Shoulder Raise?: A dumbbell.
How many sets and reps of the Dumbbell 6-Way Shoulder Raise?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell 6-Way Shoulder Raise?: Band Lateral Raise, Band Single-Arm Lateral Raise, Barbell Behind-the-Neck Press and Barbell Upright Row work the same main muscle.

Program it for your clients

Coaches add the Dumbbell 6-Way Shoulder Raise to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Get started

Your first 3 clients are free. 0% commission on everything you sell.