Dumbbell Poliquin Lateral Raise
Learn how to perform Dumbbell Poliquin Lateral Raise, a Shoulders exercise, with setup, breathing and common mistakes.
Dumbbell Poliquin Lateral Raise · Preview
Setup
Stand tall with the dumbbells together in front of your thighs. Start with your elbows bent, and brace your torso with your abs and glutes first.
Start phase
Open your bent arms out from in front of your body, lifting the dumbbells to shoulder height. As you rise, let your elbows straighten naturally and think about your side delts opening your arms out to the sides.
End phase
Pause briefly around shoulder height, then slowly bring the dumbbells back together in front of your body. Keep your shoulders under tension all the way back, even as your elbows gently bend again.
Target muscles
This variation creates strong side-delt tension as you open the dumbbells from in front of your body to the sides. The path feels longer than a standard lateral raise, so use a light weight and focus on opening out to the sides.
Common mistakes
Swinging your body for momentum or snapping your elbows straight takes tension away from the side delts. Lifting much higher than your shoulders brings in the traps, so stop at shoulder height.
Breathing
Exhale as you lift and inhale as you lower. Keep breathing as you open from front to side to reduce torso movement.
Coach tip
Because the Poliquin variation starts in front and opens to the sides, it can create strong tension with light weights. Start with a weight that lets you pause for 1 second at the top and bring the dumbbells together slowly.
