Lu Raise
Primary
Shoulders
Secondary
Traps
Equipment
Plate
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your shoulders, the Lu Raise is a solid intermediate-level pulling movement in the isolation category. Use for complete shoulder development.
Everything You Need to Know About the Lu Raise
The Lu Raise is a intermediate difficulty exercise that targets your Front shoulders and Side shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for complete shoulder development. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Lu Raise
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Lu Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use light weight.
- Control the movement.