Dumbbell Poliquin Lateral Raise
Sculpt powerful, round shoulders with the Dumbbell Poliquin Lateral Raise. This targeted exercise isolates the medial deltoids for superior shoulder
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Poliquin Lateral Raise
Description
An effective exercise that targets the deltoids, performed by holding a pair of dumbbells and raising them laterally to the sides.
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How to do Dumbbell Poliquin Lateral Raise
- 01Setup
Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing your thighs.
- 02Setup
Maintain a slight bend in your elbows throughout the entire movement, keeping the dumbbells naturally at your sides.
- 03
Initiate the raise by lifting the dumbbells laterally, leading with your elbows and ensuring your pinky fingers are higher than your thumbs.
- 04
Continue raising until your arms are parallel to the floor, forming a T-shape with your body, feeling the contraction in your medial deltoids.
- 05
Slowly and with control, lower the dumbbells back to the starting position, resisting gravity throughout the eccentric phase.
Tips
- Focus on leading the movement with your elbows and keeping your pinky finger higher than your thumb to maximize medial deltoid activation and minimize trapezius involvement.
- Control the lowering (eccentric) phase for 2-3 seconds to increase time under tension and promote greater muscle growth.
- Keep your core engaged and avoid shrugging your shoulders; the movement should be isolated to the shoulder joint.
- Use a lighter weight than you might for a standard lateral raise to ensure strict form and optimal muscle targeting.
Common mistakes
- Swinging the weights or using momentum reduces tension on the deltoids; instead, use a controlled, deliberate motion with lighter weight.
- Raising the dumbbells too high, past shoulder height, engages the traps more than the deltoids; stop when your arms are parallel to the floor.
- Allowing the elbows to straighten or bend excessively during the raise shifts tension away from the medial deltoid; maintain a consistent, slight bend in the elbows.
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Is Dumbbell Poliquin Lateral Raise good for beginners?
Dumbbell Poliquin Lateral Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Poliquin Lateral Raise?
You need Dumbbell to perform Dumbbell Poliquin Lateral Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Poliquin Lateral Raise?
Focus on leading the movement with your elbows and keeping your pinky finger higher than your thumb to maximize medial deltoid activation and minimize trapezius involvement. Control the lowering (eccentric) phase for 2-3 seconds to increase time under tension and promote greater muscle growth. Keep your core engaged and avoid shrugging your shoulders; the movement should be isolated to the shoulder joint. Use a lighter weight than you might for a standard lateral raise to ensure strict form and optimal muscle targeting.
What are common mistakes when doing Dumbbell Poliquin Lateral Raise?
Swinging the weights or using momentum reduces tension on the deltoids; instead, use a controlled, deliberate motion with lighter weight. Raising the dumbbells too high, past shoulder height, engages the traps more than the deltoids; stop when your arms are parallel to the floor. Allowing the elbows to straighten or bend excessively during the raise shifts tension away from the medial deltoid; maintain a consistent, slight bend in the elbows.
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Free · iPhone only · Available on the App Store