Primary
Shoulders
Secondary
Traps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
See how Six-Way Raise could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Browse all shoulders exercises
Also targets: traps
Want Ely to consider Six-Way Raise for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Hold light dumbbells at your sides.
Raise them to the front (front raise).
Move them out to the sides (lateral position).
Continue up overhead.
Reverse the movement back down.
That's one rep for optimal results.
Hits all delt heads in one movement.
Use very light weight.
Control throughout for optimal results.
Great finisher for optimal results.
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.
Using too much weight.
Loading more weight than you can control on the Six-Way Raise often creates compensations that shift work away from your Front shoulders. Reduce the load until each rep follows the intended path.
Rushing through for optimal results.
Rushing through the Six-Way Raise makes it easier to lose position and harder to keep tension on your Front shoulders. Slow down enough to control both the lifting and lowering portions of each rep.
Poor form at transitions.
On an upper-body pulling movement like the Six-Way Raise, this mistake can shift work away from your Front shoulders. Keep your torso stable and guide the load through the intended pulling path.
Intermediate lifters looking to progress their training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2-3 sets of 8-10 reps. Rest 90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Six-Way Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
Our library labels Six-Way Raise as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Six-Way Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Six-Way Raise is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.