Exercise guide
Dumbbell Poliquin Lateral Raise
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
The Poliquin Lateral Raise utilizes a mechanical advantage shift to overload the lateral deltoids, using bent arms on the way up to lift heavier weight and straight arms on the way down for intense eccentric tension.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart, holding a pair of dumbbells at your sides with a neutral grip.
- Engage your core, keep your chest up, and maintain a slight bend in your knees for stability.
- Retract your shoulder blades slightly to ensure the movement is driven by the deltoids.
How to do it
- Bend your elbows to a 90-degree angle and lift the weights out to your sides until your upper arms are parallel to the floor, exhaling on the way up.
- At the top of the movement, fully extend your arms so they are straight and parallel to the floor.
- Inhale as you slowly lower the dumbbells back to your sides with straight arms, following a controlled 3-4 second tempo.
- Once the weights reach your thighs, bend your elbows back to 90 degrees to begin the next repetition.
Form checklist
- Keep your torso still; do not use momentum or swing your hips to lift the weight.
- Ensure your elbows reach shoulder height but do not go significantly above it.
- Maintain a slow, controlled descent to maximize the eccentric loading on the deltoids.
- Keep your wrists firm and neutral throughout both the bent and straight-arm phases.
Pro tips
- Focus on 'pushing' the dumbbells away from your body during the lowering phase to maximize lateral delt recruitment.
- Slightly tilt the dumbbells as if pouring water (pinkies up) at the top of the extension to better isolate the medial deltoid head.
Make it harder
- Add a 2-second isometric hold at the top of the movement when the arms are fully extended.
- Perform the exercise seated on a bench to eliminate any assistance from the lower body.
Frequently asked
- What muscles does the dumbbell poliquin lateral raise work?
- The dumbbell poliquin lateral raise primarily targets the deltoids, and also works the rotator cuff and trapezius as secondary muscles.
- What equipment do you need for the dumbbell poliquin lateral raise?
- The dumbbell poliquin lateral raise uses dumbbell.
- Is the dumbbell poliquin lateral raise good for beginners?
- Yes. The dumbbell poliquin lateral raise is a beginner-friendly movement and a strong foundation to build on.