Six-Way Raise
Primary
Shoulders
Secondary
Traps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
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An isolation exercise that lets you focus on one muscle group, the Six-Way Raise targets your shoulders through a pulling movement pattern. Use as a shoulder finisher for optimal results.
Everything You Need to Know About the Six-Way Raise
The Six-Way Raise is a intermediate difficulty exercise that targets your Front shoulders and Side shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as a shoulder finisher for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Six-Way Raise work?
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Six-Way Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use very light weight.
- Control the entire movement.