When it comes to shoulder exercises, there’s no shortage to choose from, especially if you factor in cables and calisthenics alongside dumbbells and barbell work. However, the king of side delt exercises has always been the classic Dumbbell Lateral Raise, but did you know that there’s another dumbbell option that might suit your needs better? Head to your Dumbbells Tree and let's get working!
How Do You Perform Poliquin Raises?
• Stand with a Cast Iron Dumbbell in each hand, arms by your sides and feet shoulder-width apart.
• Curl the dumbbells up 90 degrees, like a hammer curl.
• Raise your elbows until they are at shoulder level.
• Straighten your arms until you are in a T pose.
• Slowly lower, and repeat.
How Do You Perform Lateral Raises?
• Stand with a dumbbell in each hand, feet shoulder-width apart.
• Keep your arms straight and raise them out to your side, until you from a T pose.
• Slowly lower and repeat.
Tip - If you experience shoulder discomfort, try allowing a slight bend in the elbows and raising your arms a few degrees in front of you.
What are the Differences Between Lateral Raises vs Poliquin Raises?
Both the lateral raise and Poliquin raise are great at building the side delts, but each involves different supporting muscles and has its own benefits and drawbacks.
The lateral raise is best for pure side delt isolation, with minor assistance from the rear and front delts, but can cause shoulder pain for some people when done with strict form. Meanwhile, the Poliquin raise also works the forearms and biceps with the hammer curl at the start of each rep, and recruits more rear delts at the end.
If you’re looking to make your training as holistic and time-efficient as possible, then the Poliquin Raise may suit you better, due to the multiple muscle groups involved.
If you're more focused on developing a specific physique, and have separate isolation and compound work for the front and rear delts, as well as the arms, then the classic Lateral Raise will allow you to maximise side delt growth.
There you have it - a quick look at the differences between the Poliquin and lateral raise. Both are excellent dumbbell shoulder exercises and either one will make a great addition to any routine, but the right one for you depends on your fitness goals. Implement one, or even both, into your routine and you’ll see those side delts filling out in no time. Setting up a home gym? Take a look at our extensive range of Dumbbells for Sale.
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