Dumbbell 4 Ways Lateral Raise
Description
The dumbbell 4 ways lateral raise combines four directional raises into one complex set: front raise, lateral raise, bent over rear delt raise, and Y raise. The combination hits all three deltoid heads with multiple angles in a single sequence, building total shoulder development with strong time under tension.
Muscle Group
Equipment Required
Dumbbell 4 Ways Lateral Raise Instructions
- Stand with a light dumbbell in each hand at your sides, palms facing your body.
- Begin with a front raise: lift the dumbbells forward to shoulder height, then lower.
- Continue with a lateral raise: lift the dumbbells out to the sides to shoulder height, then lower.
- Hinge forward at the hips with a flat back.
- Perform a bent over rear delt raise: lift the dumbbells out to the sides while bent over.
- Stand back up and finish with a Y raise: lift the dumbbells up and forward at a 45-degree angle.
- That sequence is one rep of the four-way raise.
- Continue cycling through the four directions for the full set.
Dumbbell 4 Ways Lateral Raise Form & Visual
Dumbbell 4 Ways Lateral Raise Benefits
- Hits all three deltoid heads in one set
- Strong time under tension
- Builds total shoulder development
- Time-efficient compound shoulder movement
- Useful for hypertrophy training
- Strong shoulder pre-fatigue
Dumbbell 4 Ways Lateral Raise Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Posterior deltoid
- Trapezius
Dumbbell 4 Ways Lateral Raise Variations & Alternatives
- Dumbbell Lateral Raise
- Dumbbell Front Raise
- Reverse Fly
- Y Raise
