Looking for a killer exercise to burn out your shoulders? Look no further than the 6-way shoulder raise! This movement is one of the best and most challenging exercises for targeting the anterior (front) and medial (side) deltoids, with secondary emphasis on the rotator cuff.
This exercise is best performed after your isolation exercises have been completed, but you may work it in as you see fit.
To do the 6-way shoulder raise you need to deploy the following exercises in succession:
- Lateral Raise (Middle Deltoid)
- Internal Rotation (Rotator Cuff)
- Overhead Front Raise (Anterior Deltoid)
- External Rotation (Rotator Cuff)
How to Do the 6-way Shoulder Raise
- Grab 2 dumbells. Start with 5lbs and work your way up as you get used to the exercise.
- Sit on a flat bench or remain standing
- With your arms at your side, perform a lateral raise
- Internally rotate so that your arms are straight in front of you
- Raise your arms straight up
- Now follow the same motion in the way down, doing the motions backward
- Perform 15-25 reps to feel a burn. If this is too easy, go up in weight
John Rusin showing the proper form. All rights to John Rusin
Best Practices for the 6-way Shoulder Raise
- Do not swing your arms
- Keep your core tight
- Focus on your shoulders – let them do all the work
- Keep your posture in check