Six-Way Raise
Primary
Shoulders
Secondary
Traps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
Six-Way Raise
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The six-way raise combines front raise, lateral raise, and overhead press into one continuous movement that targets all three delt heads in sequence. You raise dumbbells forward, arc them out to the sides, continue overhead, then reverse the path down. It's a complete shoulder burner in one exercise.
When to use it
Use as a shoulder finisher for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
Use very light weight—this is humbling. The transitions between positions are where form breaks down, so move slowly and deliberately. Front to lateral, lateral to overhead, then back down the same path. One continuous rep should take 6-8 seconds minimum.
What muscles does the Six-Way Raise work?
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Step-by-step: Six-Way Raise
- 1
Hold light dumbbells at your sides.
- 2
Raise them to the front (front raise).
- 3
Move them out to the sides (lateral position).
- 4
Continue up overhead.
- 5
Reverse the movement back down.
- 6
That's one rep for optimal results.
What are the best tips for the Six-Way Raise?
Hits all delt heads in one movement.
Use very light weight.
Control throughout for optimal results.
Great finisher for optimal results.
When to Use the Six-Way Raise
Use six-way raises as a shoulder finisher when you want complete fatigue across all delt heads. They work well at the end of shoulder workouts or as a standalone burnout. The high time under tension makes them effective for hypertrophy despite light weights.
Mistakes to watch for on the Six-Way Raise
Using too much weight.
Loading more weight than you can control on the Six-Way Raise forces compensatory movement patterns that bypass your Front shoulders. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Rushing through for optimal results.
Rushing through the Six-Way Raise reduces the time your Front shoulders spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Poor form at transitions.
On pulling movements like the Six-Way Raise, this mistake typically means your arms are doing work that should come from your Front shoulders. Initiate every rep by engaging your Front shoulders first, then let your arms follow.
Who should do the Six-Way Raise?
Intermediate lifters looking to progress their training.
How to Program the Six-Way Raise
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 sets of 8-10 reps. Rest 90s.
What are good alternatives to the Six-Way Raise?
Other Variations
- Partial Six-Way
Frequently Asked Questions About the Six-Way Raise
The Six-Way Raise primarily targets the Front shoulders, Side shoulders, making it an effective exercise for shoulders development. Secondary muscles worked during the Six-Way Raise include Traps, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Six-Way Raise is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Six-Way Raise, the recommended approach depends on your goals. 2-3 sets of 8-10 reps. Rest 90s. For strength, use 6-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
Yes, the Six-Way Raise can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting shoulders.
Good alternatives to the Six-Way Raise include: Lu Raise, Cuban Press. These exercises target similar muscle groups as the Six-Way Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Use very light weight.
- Control the entire movement.