The Lu raise combines a lateral raise with an external rotation of the shoulder. Named after coach Lu Xiaojun’s warm-up drill, it’s an excellent shoulder health exercise that also builds the lateral delt and rear delt without loading the joint heavily.
What it is
The Lu raise is a dumbbell shoulder exercise where the arms raise laterally to shoulder height, then externally rotate the elbows up so the forearms point straight up. The combined lateral raise + external rotation trains the delts, rotator cuff, and posterior chain in one movement.
Muscles worked
| Muscle | Contribution |
|---|---|
| Lateral, posterior delt | ~50 % |
| Rotator cuff | ~25 % |
| Upper trap, rhomboids | ~20 % |
| Core | ~5 % |
How to Lu raise: 5 steps
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Stand tall
Feet hip-width, **light dumbbells at sides, palms facing body.**
-
Raise laterally
**Raise arms out to shoulder height** — like a standard lateral raise.
-
External rotation
**Rotate elbows so forearms point straight up,** dumbbells above elbows.
-
Peak position
**Hold briefly — feel rear delts and mid-back squeeze.**
-
Reverse and lower
Reverse the rotation, then lower over 2 seconds.
How it differs from lateral raise
- Adds external rotation. Standard lateral raise ends at horizontal.
- Rotator cuff training. The rotation engages the rotator cuff muscles directly.
- Posture correction. Combats internally rotated shoulder posture from desk work.
- Very light loads. 2-5 kg dumbbells for most lifters.
Common mistakes
When to use this variation
Use Lu raises as a shoulder warm-up, rotator cuff prehab, or posture-corrective exercise. Program 2-3 sets of 12-15 reps. Excellent between-sets active recovery for any pressing session.
FAQ
What weight?
Very light. 2-5 kg is enough. This is technique work, not strength work.
Lu raise or face pull?
Both target similar muscles (rear delt + rotator cuff). Face pull needs a cable; Lu raise needs only dumbbells. Both are excellent shoulder health tools.
How to know if I’m doing it right?
You should feel the rear delts and mid-back activate strongly. If you feel only the lateral delt, you’re not rotating enough.
Related exercises
- Lateral Raise: standard version
- Face Pull: cable rotator cuff work
- Y Raise: lower trap + rear delt
- Dumbbell Rear Delt Fly: pure rear delt
