Dumbbell LU Raise

Muscles worked

Setup

1. Stand with feet hip-width apart and a slight bend in your knees for stability.
2. Hold a pair of light dumbbells at your thighs with your palms facing forward (supinated).
3. Retract your shoulder blades slightly and maintain a tall, upright posture with a braced core.

How to do it

1. Raise the weights out to your sides in a wide, sweeping arc while keeping your palms facing forward throughout the lift.
2. Continue the movement past shoulder height until the dumbbells meet directly over your head, exhaling as you reach the top.
3. Lower the weights back to the starting position following the same wide arc with a controlled 3-second tempo.
4. Inhale as the weights return to your sides, ensuring you do not let them rest against your thighs between reps.

Form checklist

• Keep palms facing forward or slightly up to maintain external rotation and protect the shoulder joint.
• Avoid using momentum or 'swinging' the weights from the hips to start the movement.
• Keep your ribcage tucked and core tight to prevent the lower back from arching as the arms go overhead.
• Maintain a very slight, fixed bend in the elbows; do not allow them to bend further during the lift.

Pro tips

• Focus on 'reaching wide' toward the walls rather than just lifting up to maximize lateral deltoid recruitment.
• At the peak of the movement, perform a slight shrug to fully engage the trapezius and stabilize the scapula.
• Use significantly lighter weights than you would for a standard lateral raise to maintain perfect control through the full range.

Make it harder

• Add a 2-second isometric hold at shoulder height during the descent of every rep.
• Perform the exercise from a tall kneeling position to eliminate any potential leg drive or hip compensation.

Frequently asked

What muscles does the dumbbell lu raise work?

The dumbbell lu raise primarily targets the pectorals and trapezius, and also works the rotator cuff and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell lu raise?

The dumbbell lu raise uses dumbbell.

Is the dumbbell lu raise good for beginners?

The dumbbell lu raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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