Primary
Shoulders
Secondary
Traps
Equipment
Plate
Difficulty
Intermediate
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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.
Our library labels Lu Raise as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Lu Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Lu Raise is a plate. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.