What is the difference between a Lu Raise and a standard lateral raise?

The Lu Raise adds an overhead press after reaching shoulder height, making it a compound movement that works the deltoids through a greater range of motion. A standard lateral raise stops at shoulder height and isolates the lateral deltoids without the pressing component.

Should I rotate my palms during the Lu Raise?

Yes, rotate your palms from facing your body at the start to facing forward as you transition into the overhead press. This rotation allows for a more natural pressing path and better shoulder mechanics during the overhead portion.

Can I do Lu Raises if I have limited shoulder mobility?

Limited overhead mobility may make the full range of motion difficult or uncomfortable. If you cannot press overhead without compensating through your lower back, work on shoulder mobility separately and stick to standard lateral raises until your range improves.

Lu Raise (Dumbbell)

The Lu Raise is a compound shoulder movement that combines a lateral raise to shoulder height with an overhead press, performed as one continuous motion with dumbbells. It suits lifters looking to build deltoid strength and size through a fuller range of motion than standard lateral raises.

Muscle group: Shoulders
Primary muscles: deltoids
Equipment: Dumbbell

How to do the Lu Raise (Dumbbell)

Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing your body.
Raise the dumbbells out to your sides with a slight bend in your elbows until your arms reach shoulder height and are parallel to the floor.
Rotate your palms forward as you transition from the lateral raise position.
Press the dumbbells overhead until your arms are fully extended above your head.
Reverse the movement by lowering the dumbbells back to shoulder height, then down to your sides in a controlled manner.

Form tips

Keep a consistent tempo throughout both phases rather than pausing at shoulder height to maintain tension on the deltoids.
Use a weight that allows control through the entire range of motion, as the lateral raise portion will be the limiting factor.
Maintain a neutral spine and avoid leaning back during the overhead press portion by engaging your core throughout.

Common mistakes

Using momentum to swing the weights up during the lateral raise: this reduces deltoid activation and increases injury risk.
Pressing the dumbbells forward instead of directly overhead: this shifts emphasis away from the shoulders to the front deltoids and chest.
Shrugging the shoulders during the overhead press: this engages the traps excessively and reduces medial deltoid involvement.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 8 to 12 reps with moderate weight, while strength work typically uses 3 to 5 sets of 5 to 8 reps with heavier loads.

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Frequently asked questions

What is the difference between a Lu Raise and a standard lateral raise?: The Lu Raise adds an overhead press after reaching shoulder height, making it a compound movement that works the deltoids through a greater range of motion. A standard lateral raise stops at shoulder height and isolates the lateral deltoids without the pressing component.
Should I rotate my palms during the Lu Raise?: Yes, rotate your palms from facing your body at the start to facing forward as you transition into the overhead press. This rotation allows for a more natural pressing path and better shoulder mechanics during the overhead portion.
Can I do Lu Raises if I have limited shoulder mobility?: Limited overhead mobility may make the full range of motion difficult or uncomfortable. If you cannot press overhead without compensating through your lower back, work on shoulder mobility separately and stick to standard lateral raises until your range improves.

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