It is a full-range shoulder raise in which the arms travel from the sides through a lateral raise and continue overhead before returning along the same arc.

Who is the Lu raise named after?

The exercise is commonly associated with Chinese Olympic weightlifter Lu Xiaojun.

What muscles do Lu raises work?

They train the deltoids while the trapezius, serratus anterior, and other shoulder-blade muscles assist as the arms move overhead.

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

A standard lateral raise usually stops around shoulder height. A Lu raise continues through a larger arc to an overhead position.

Should Lu raises go all the way overhead?

The overhead continuation is the defining feature, but only use the range you can control comfortably without excessive back arching.

Can you do Lu raises with dumbbells instead of plates?

Yes. Dumbbells are a common option and are the canonical equipment for this Need.fit page.

Why do Lu raises require such light weights?

The long lever arm and full overhead range make the movement demanding even with small loads, so heavy weights quickly encourage swinging and shortened range.

Are Lu raises useful for Olympic weightlifters?

They can be used as accessory shoulder and overhead-control work, but they are not required for Olympic lifting performance.

EXERCISE GUIDE

Lu Raise

Lateral Deltoid, Anterior Deltoid

Dumbbells

Intermediate

How to Do the Lu Raise With Proper Form

Stand tall with light dumbbells at your sides, feet stable, and trunk braced.

Keep a small, natural bend in the elbows and begin raising the arms out to the sides.

Pass smoothly through the standard lateral-raise position without shrugging or using body momentum.

Continue the arms upward as the shoulder blades naturally rotate and the hands travel toward the overhead position.

Allow the arms and hands to rotate naturally as needed rather than forcing one fixed wrist orientation.

Reach the highest comfortable overhead position while keeping the ribs controlled and shoulders moving smoothly.

Reverse the same wide arc under control until the dumbbells return to your sides.

Form Check & Technique

DO THIS (Technique Tips)

Start lighter than your normal lateral-raise weight
Think wide arc rather than straight upward pull
Keep the ribs stacked as the arms pass overhead
Let the shoulder blades rotate naturally
Use a slow eccentric to keep the full range controlled

AVOID THIS (Common Mistakes)

Using weights that are too heavy for the overhead arc
Swinging the torso to start the rep
Stopping at shoulder height and turning it into a normal lateral raise
Forcing the arms overhead despite discomfort
Overarching the lower back at the top
Aggressively shrugging instead of allowing smooth scapular rotation
Rushing the lowering phase

About Lu Raise

The Lu raise is a full-range shoulder raise associated with Olympic weightlifter Lu Xiaojun. Unlike a standard lateral raise that usually ends near shoulder height, the arms continue through an overhead arc, so the deltoids work together with the trapezius and serratus anterior as the shoulder blades rotate upward.

Target MuscleLateral Deltoid, Anterior Deltoid

Secondary MusclesTrapezius, Serratus Anterior, Supraspinatus

EquipmentDumbbells

DifficultyIntermediate

MechanicIsolation

Force TypePull

Movement PatternDeltoids

Lu Raise Muscles Worked

The deltoids raise the arms while the trapezius and serratus anterior contribute increasingly to scapular upward rotation as the arms travel above shoulder height.

The exercise should not be described as isolating all three deltoid heads equally.

PRIMARY TARGET

Lateral DeltoidAnterior Deltoid

SECONDARY ASSIST

TrapeziusSerratus AnteriorSupraspinatus

Sets & Reps Guidance

BY TRAINING GOAL

LEARN MOVEMENT

Technique / Learning

2-3 sets of 8-15 very light reps to learn the overhead path and natural scapular motion.

BUILD STRENGTH

Strength Focus

2-4 sets of 8-12 reps with light-to-moderate weight; the exercise is not designed for maximal low-rep loading.

BUILD MUSCLE

Muscle Growth (Hypertrophy)

3-4 sets of 10-20 reps with a full controlled arc and no torso swing.

General training baseline. Need.fit automatically adjusts exact sets, reps, and working weight based on your individual fitness level, recovery, and progress over time.

Exercise Variations & Alternatives

Barbell Bench Press

Learn proper barbell bench press form, muscles worked, grip and bar-path cues, common mistakes, and practical sets and reps for strength or muscle.

View Exercise Guide

Dumbbell Bench Press

Learn dumbbell bench press form, muscles worked, setup, range-of-motion cues, common mistakes, and practical sets and reps for controlled chest training.

View Exercise Guide

Lu Raise vs Standard Lateral Raise

The defining difference is range. A standard lateral raise generally stops around shoulder height, while the Lu raise continues through a smooth overhead arc.

Why Lu Raises Use Light Weights

The long lever arm and extended range make heavy dumbbells difficult to control. Light loading lets the shoulder blades rotate naturally and reduces the temptation to turn the rep into a swing.

What Happens Above Shoulder Height?

As the arms continue overhead, scapular upward rotation becomes increasingly important. The upper and lower trapezius and serratus anterior contribute to that coordinated motion.

Dumbbells vs Weight Plates for Lu Raises

Both are used. Dumbbells are the canonical equipment for A095 because that is the source record, while plates provide a different grip but do not create a different core exercise identity.

Why Olympic Lifters Use Full-Range Raises

Weightlifters often value overhead control and shoulder-blade motion, which explains the exercise's popularity in Olympic-lifting circles. That does not mean the Lu raise is mandatory for overhead mobility or performance.

Sources & References

[1]
Overhead Lateral Raise — Catalyst AthleticsView Source
[2]
Is the Lu Raise the Perfect Upper Body Exercise for Jacked Shoulders? — BOXROXView Source
[3]
American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews — PubMed (PMID 41843416)View Source