Primary
Shoulders
Secondary
Traps
Equipment
Plate
Difficulty
Intermediate
Type
Pull
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The Lu raise—named after Chinese Olympic weightlifter Lu Xiaojun—combines an upright row with an overhead press in one fluid movement. You pull a plate up with elbows leading, then continue pressing overhead. This trains front and side delts while adding trap work.
When to use it
Use for complete shoulder development.
Who it's for
Intermediate lifters looking to progress their training.
Lead with your elbows as you pull the plate up—this isn't a front raise, it's an upright row motion. Once your elbows reach shoulder height, rotate and press overhead. The entire movement should flow smoothly. Use light weight; Lu uses 10-20 kg for dozens of reps.
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Also targets: traps
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Hold a weight plate with both hands.
Start with the plate at your thighs.
Raise the plate diagonally, leading with your elbows.
End with the plate overhead, elbows high.
Lower with control for optimal results.
Named after Olympic lifter Lu Xiaojun.
Great for overall shoulder development.
Lead with your elbows.
Use light weight for optimal results.
Control throughout for optimal results.
Use Lu raises as a warm-up before heavy pressing, or as a finisher for metabolic shoulder work. The combination movement means high rep counts are effective for conditioning. They work well in circuits because one exercise hits multiple delt heads.
Using too much weight.
Loading more weight than you can control on the Lu Raise often creates compensations that shift work away from your Front shoulders. Reduce the load until each rep follows the intended path.
Not leading with elbows.
Letting your elbows drift away from the intended path during the Lu Raise can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Rushing the movement.
Rushing through the Lu Raise makes it easier to lose position and harder to keep tension on your Front shoulders. Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate lifters looking to progress their training.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 60s.
This is one example of how Lu Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Lu Raise
The Lu Raise primarily targets the Front shoulders, Side shoulders, making it an effective exercise for shoulders development. Secondary muscles worked during the Lu Raise include Traps, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Lu Raise is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Lu Raise, the recommended approach depends on your goals. 3 sets of 12-15 reps. Rest 60s. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
The Lu Raise typically requires a plate, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Lu Raise include: Upright Row, Lateral Raise. These exercises target similar muscle groups as the Lu Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.