How many sets and reps of the Lu raise should you do when you are new to the exercise?

Start with 2 to 3 sets of 8 to 10 reps using dumbbells lighter than you would ever pick for a standard lateral raise, since the overhead portion is far harder than it looks. Rest 60 to 90 seconds and stop the set the moment the arc starts to break down or the elbows bend sharply. Build toward 12 to 15 reps before adding any weight at all.

What can replace the Lu raise without dumbbells?

A light resistance band anchored under both feet, pulled out to the sides and continued overhead, reproduces the same extended arc. A cable or band lateral raise stopped at shoulder height is a reasonable fallback if overhead shoulder mobility is limited, though it trains a shorter range.

What does the Lu raise train, and who should avoid it?

It builds the middle delt through an unusually long range and challenges scapular upward rotation, useful for lifters chasing shoulder mobility and size. It's a poor choice for anyone with shoulder impingement or limited overhead mobility, since forcing the overhead finish can pinch rather than strengthen the joint.

Intermediate

Lu Raise

Named after the weightlifter who popularized it, the Lu raise takes a dumbbell lateral raise past shoulder height and continues overhead until the arms finish near vertical. That extended range keeps the middle delt working while adding upward-rotation demand on the traps. Use light dumbbells and a smooth arc; it is a mobility-friendly way to overload the delts through a big range.

Equipment: Dumbbell
Body part: Shoulder
Type: Strength
Browse by muscle: Deltoid Middle
Browse by movement: Shoulder Raise

How to do it

1
Stand tall holding a light dumbbell in each hand at your sides, palms facing in.
2
With soft elbows, raise the dumbbells out to the sides in a wide arc.
3
Continue past shoulder height, rotating the palms as the weights travel up and overhead.
4
Finish with the arms nearly vertical and the dumbbells above your head.
5
Reverse the path slowly, lowering the weights back down to your sides.
6
Keep the movement controlled from bottom to top with no swinging.

Tips

Start very light; the overhead portion is humbling with any real load.
Keep the arms wide and the elbows only slightly bent through the whole arc.
Let the shoulder blades rotate up naturally as the weights rise past your head.

Variations

Common mistakes

The arc stops right at shoulder height out of habit, turning this back into an ordinary lateral raise and skipping the extended range that defines the Lu raise.
Forgetting to rotate the palms as the arms rise leaves the wrists twisted into an awkward position by the time the dumbbells reach overhead.
Once the shoulders start burning, the torso leans back to help swing the weight overhead, trading shoulder work for low-back momentum.
The elbows bend more with every rep as fatigue sets in, shortening the lever until the wide arc collapses into something closer to a shrug.

Frequently asked

How many sets and reps of the Lu raise should you do when you are new to the exercise?: Start with 2 to 3 sets of 8 to 10 reps using dumbbells lighter than you would ever pick for a standard lateral raise, since the overhead portion is far harder than it looks. Rest 60 to 90 seconds and stop the set the moment the arc starts to break down or the elbows bend sharply. Build toward 12 to 15 reps before adding any weight at all.
What can replace the Lu raise without dumbbells?: A light resistance band anchored under both feet, pulled out to the sides and continued overhead, reproduces the same extended arc. A cable or band lateral raise stopped at shoulder height is a reasonable fallback if overhead shoulder mobility is limited, though it trains a shorter range.
What does the Lu raise train, and who should avoid it?: It builds the middle delt through an unusually long range and challenges scapular upward rotation, useful for lifters chasing shoulder mobility and size. It's a poor choice for anyone with shoulder impingement or limited overhead mobility, since forcing the overhead finish can pinch rather than strengthen the joint.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Shoulder exercises