Shoulders · Isolation
Lu Raise
A straight-arm raise with small plates that takes the arms from the sides all the way overhead to train the side delts through a long range.
- MAIN MUSCLE
- Side delts
- ALSO WORKS
- Front delts, Trapezius, Serratus anterior
- EQUIPMENT
- Plate
- LEVEL
- Intermediate
- REPS
- 10-15
- TEMPO
- 2-0-2
HOW TO DO IT
Stand tall holding a small plate in each hand at your sides, palms facing down as you lift.
Brace your abs and raise the arms out to the sides with only a slight bend in the elbows.
Keep lifting past shoulder height until the plates are overhead.
Lower along the same path in about two seconds without resting at the bottom.
COMMON MISTAKES
- Choosing plates that are too heavy and cutting the range; go light enough to reach overhead on every rep.
- Leaning back or swinging to start the lift; keep the ribs down and the torso still.
TIPS
- Let the shoulder blades rotate upward freely once the arms pass shoulder height.
QUESTIONS
Which muscles does Lu Raise work?
The main muscle is Side delts. It also works Front delts, Trapezius, Serratus anterior.
How many reps should I do?
FORGE suggests 10-15 reps for Lu Raise. The app adjusts sets and reps to your goal and level.
What can I do instead of Lu Raise?
These train the same muscles: Dumbbell Lateral Raise, Cable Y-Raise.