Shoulders
Lu Raise
A full-range lateral raise variation common in weightlifting to build resilient shoulders and explosive power.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and hold a light weight in each hand at your sides with palms facing inward.
Engage your core and maintain a slight bend in your elbows as you begin lifting the weights out to your sides.
Continue the upward arc past shoulder height, rotating your palms to face upward as the weights move toward the ceiling.
Bring the weights together directly overhead until they nearly touch, maintaining a controlled and fluid motion.
Reverse the movement along the same wide arc, slowly lowering the weights back to the starting position at your hips.
Control the descent entirely to ensure constant tension across the shoulder girdle throughout the full range of motion.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive weight that forces the use of momentum or a swinging torso.
- Stopping the movement at shoulder height instead of completing the full overhead arc.
- Failing to rotate the palms upward during the second half of the lift.
- Shrugging the shoulders excessively toward the ears at the start of the movement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.