Lu Raise

Technique

The Lu raise, popularized by weightlifter Lu Xiaojun, is a lateral raise that continues past shoulder height until the straight arms are overhead. Taking the arms through the full range trains the side delts in the usual lateral raise portion and then the upper traps and serratus as the arms rotate upward overhead. Use very light plates or dumbbells, keep the thumbs pointing up and the elbows almost straight, and move slowly in both directions.

Steps

1. Stand tall holding light dumbbells or plates at your sides, thumbs pointing forward
2. Brace the core and keep a slight bend in the elbows
3. Raise the arms out to the sides as in a lateral raise up to shoulder height
4. Continue raising the arms in the same plane until they meet overhead
5. Lower slowly along the same path back to the sides

Common mistakes

• Using weights too heavy to reach overhead with straight arms
• Arching the lower back to get the arms up
• Shrugging hard at the start instead of letting the delts lift first

Variations

• Lu raise with light weight plates instead of dumbbells
• Seated Lu raise to remove body English
• Half Lu raise stopping at about 45 degrees above shoulder height

FAQ