Lu Raise
Primary
Shoulders
Secondary
Traps
Equipment
Plate
Difficulty
Intermediate
Type
Pull
Lu Raise
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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.
Muscles worked: Lu Raise
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Lu Raise form guide
- 1
Hold a weight plate with both hands.
- 2
Start with the plate at your thighs.
- 3
Raise the plate diagonally, leading with your elbows.
- 4
End with the plate overhead, elbows high.
- 5
Lower with control for optimal results.
- 6
Named after Olympic lifter Lu Xiaojun.
What are the best tips for the Lu Raise?
Great for overall shoulder development.
Lead with your elbows.
Use light weight for optimal results.
Control throughout for optimal results.
When to Use the Lu Raise
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.
What are common Lu Raise mistakes to avoid?
Using too much weight.
Loading more weight than you can control on the Lu Raise forces compensatory movement patterns that bypass your Front shoulders. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Not leading with elbows.
Letting your elbows drift wide during the Lu Raise shifts load onto your shoulder joint instead of your Front shoulders. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Rushing the movement.
Rushing through the Lu Raise reduces the time your Front shoulders spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Is the Lu Raise right for you?
Intermediate lifters looking to progress their training.
How to Program the Lu Raise
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.
What are good alternatives to the Lu Raise?
Other Variations
- Dumbbell Lu Raise
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.
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Safety Notes
- Use light weight.
- Control the movement.