The 4 way shoulder raise is a staple in my dumbbell shoulder workouts because they will work the front delt, side delts and rear delts in 1 exercise. The exercise gets its name from the fact that you will be performing 4 different "mini reps" within a single repetition.
You will start this move by lifting the dumbbells with a pronated grip to about the height of your face, then you will control the dumbbells in this elevated position and mimic a rear delt fly while keeping your elbows up the entire time.
Next you will rotate back to the front position with the dumbbells in front of your face, and then back down slow and controlled to the starting position. 4 moves in 1 and this will activate all 3 heads of the shoulder muscle in 1 exercise. Make sure you go light on this. I recommend you do 3-5 sets and 8-10 reps. The 4 way shoulder raise is featured in the SuperHuman Muscle program!