Created by Lu Xiaojun, an Olympic weightlifting champion, the Lu Raise is a shoulder exercise which involves lifting weights plates above shoulder height to increase the range of motion beyond what a lateral raise achieves. He popularised the Lu raise as part of his training routine, showcasing its benefits for building strong well-rounded and developed shoulders. Fundamentally, this is because the shoulders work harder due to increasing the muscle’s time under tension.
How Do You Perform a Lu Raise?
In order to perform this exercise, it is important to warm-up with light weights to prepare the shoulder joint and to ensure you have the correct technique, as hyperextending could result in injury. This can be done by either using light dumbbells or change plates. Here is a step-by-step guide on how to complete the Lu raise -
• Stand with feet shoulder-width apart whilst holding a pair of plates or dumbbells at your sides with palms facing your body.
• With a slight flex in your elbows, raise the weights out to the sides in a lateral raise motion.
• Instead of stopping at shoulder height, continue lifting until your arms are slightly above your head in a wide “V” position.
• Briefly hold at the top, squeezing your shoulders and maintaining control.
• Return the weights to the starting position with control.
What Type of Weight Plates Should You Use for Lu Raises?
Due to the importance of maintaining a strong grip, it is best to use thinner plates. For example, using 2.5kg or 5kg Plates allows for a more natural grip and better control, as well as not restricting your range of motion like some larger weight plates. Specifically, weight plates with a rubber finish, or tri-grip Cast Iron Weight Plates will benefit your grip which is especially important when lifting the plates beyond shoulder height.
What Muscles do Lu Raises Target?
This exercise primarily targets the lateral and anterior deltoids while also engaging the trapezius and upper pectorals for stability. This is why the Lu Raise should be included in your workouts because it focuses on a unique combination of muscles to help overcome performance plateaus.
The Lu Raise builds shoulder strength and size in addition to improving mobility and joint stability because of the increased range of motion achieved in comparison to a traditional lateral raise. It also creates well-rounded shoulder development, contributing to a more balanced physique. As a result, adding the Lu Raise to your routine can help improve posture, reduce imbalances, and keep your shoulders healthy in the long-term. Want to get bigger, stronger shoulders? Treat yourself to an Olympic Barbell Weight Set
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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength
