Few exercises engage the musculature of the shoulders as much as Six-Way Shoulders. This exercise helps maintain shoulder stability and range of motion; and combines lateral raises, front raises, and overhead movements into one exercise.
Step 1: Stand with your legs about hip-width apart and hold a dumbbell in each hand by your side. Bend your torso forward and bend your legs slightly so that your arms extend below your body with your hands facing each other as you hold the dumbbells.
Step 2: Exhale and raise your arms out to your sides with your hands facing down, squeezing your shoulder blades together during the movement. Do not round your spine or move your head forward. Then slowly come back to the starting position.
Step 3: From a standing position, palms facing up, curl your hands towards your shoulders and complete a bicep curl.
Step 4: As your hands finish the bicep curl at your shoulders, rotate your arms to the side so your elbows are inline with your shoulders and palms are facing forwards, dumbbells should be around ear level.
Step 5: From this position you will complete a shoulder press, lifting your arms above your head, touching the dumbbells together at the top, then coming back down to shoulder height
Step 6: From this position, one arm at a time is going to come forward in a punching motion. Punch the left arm out and then back in, and repeat with the right arm.
Step 7: After completing the 2 punches. Arms are going to come down in front of you so that your palms are facing your thighs. Arms are shoulder width apart, set the shoulders back and lift both arms at the same time to finish the movement with a front raise.
HINT: Keep your core tight and shoulders back the entire time. Start without any weights until you master the movement, and slowly add them in as you become more confident.