6-Way Shoulder Raise
Body part worked: shoulders
When to do it: Late in your shoulder or upper-body workout, after pressing exercises
How to do it: Sit on an adjustable bench with the back raised holding a dumbbell in each hand. Perform a lateral raise, bringing the weights out 90 degrees to your sides. From there, move your arms straight out in front of you. Now raise them overhead. From here, reverse the order of motions: Lower the weights back down in front of you, out to the sides, and then back down to your sides.
Benefits: This lift, which I learned from national-level bodybuilder (and Men’s Fitness contributor) John Meadows, allows you to work the deltoids completely and with a very light weight
Prescription: Aim for two to three sets of 8–12 reps
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