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Shoulders · Intermediate

Dumbbell Three-Way Deltoid Raise

One cycle combines controlled front, lateral, and hinged rear-deltoid raises with light dumbbells.

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Dumbbell Three-Way Deltoid Raise demonstration

Exercise overview

Training details

ShouldersUpper Back

Equipment

Dumbbell

Sets × reps

3 × 8

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with light dumbbells at your sides, soft elbows, and your trunk braced.
  2. 02Raise both dumbbells forward to about shoulder height, then lower them slowly.
  3. 03Raise the dumbbells out to the sides to about shoulder height, then return with control.
  4. 04Hinge slightly and lift the dumbbells in a rear-delt fly path, then lower them.
  5. 05Treat the three raises as one sequence and avoid shrugging, swinging, or using momentum.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Lateral RaiseRelated variationDumbbell L-RaiseRelated variationCrucifix HoldRelated variationDumbbell Seated Lateral Raise on Stability BallRelated variationDumbbell Standing Bent Arm Lateral RaiseRelated variationDumbbell Thumbs Up Lateral Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Lateral RaiseComparable substituteBattle Rope Side RaiseComparable substituteSingle Arm Cable Lateral RaiseComparable substituteStanding Dumbbell Shoulder PressComparable substituteBarbell Front Raise Overhead

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