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Dumbbell 3-Way Shoulder Raise
A dumbbell isolation exercise combining lateral, front, and rear raises to target all three deltoid heads for balanced shoulder strength and hypertrophy.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps
Accessory Muscles
Triceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts, Rear Delts
Traps
4/10Upper Traps, Mid Traps
Triceps
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, holding dumbbells at sides with palms facing body and slight elbow bend. Engage core and keep shoulders relaxed.
- Raise dumbbells out to sides until arms parallel to floor, leading with elbows.
- Lower dumbbells controlled to sides.
- Raise dumbbells forward to shoulder height, keeping arms nearly straight.
- Lower dumbbells forward controlled.
- Hinge at hips to bend forward, then raise dumbbells out to sides squeezing shoulder blades.
- Lower dumbbells in hinged position.
Coaching Tips
Form Cues
- Lead with elbows
- Avoid shrugging
- Squeeze at top
- Keep core tight
- Controlled descent
Breathing
Inhale as you lower the weights; exhale as you raise them. Brace core throughout.
Tempo
2-1-2
Range of Motion
Lift arms to shoulder height for front and lateral raises; raise rear delts until arms parallel to floor in bent-over position.
Safety
Safety Notes
- Start with light weights
- Avoid shoulder impingement by not raising above shoulder height
- Maintain neutral spine in bent-over position
Spotting
Not required; focus on form with light weights or use mirror for self-check.
Common Mistakes
- Swinging with momentum
- Shrugging shoulders
- Locking elbows
- Arching back in hinge
When to Avoid
- Shoulder impingement
- Rotator cuff injury
Flexibility Needed
- Full shoulder flexion and abduction
- Adequate hip hinge mobility
Build Up First
- Master basic lateral and front raises
- Proper hip hinge form
Also known as
3-Way Deltoid Raise, Triple Shoulder Raise, Dumbbell Shoulder Circuit
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