Primary
Shoulders
Secondary
Rotator cuff, Traps
Equipment
Dumbbell
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 Poliquin raise—named after legendary strength coach Charles Poliquin—combines a lateral raise with external rotation at the top. This hybrid movement strengthens both your side delts and external rotators in one exercise, making it excellent for shoulder health and balanced development.
When to use it
Use Poliquin Raise only for general fitness when you can perform it comfortably. For pain, injury, surgery, or a medical condition, follow a licensed healthcare professional's instructions instead.
Who it's for
Anyone looking to improve shoulder health and stability.
Keep your elbows bent at 90 degrees throughout. As you raise, externally rotate so your thumbs point up and back at the top. The external rotation is the key—don't skip it. Use very light weight; this humbles everyone.
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Also targets: rotator cuff, traps
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Stand holding light dumbbells at your sides with palms facing behind you.
Keep your elbows bent at approximately 90 degrees throughout the movement.
Raise your arms out to the sides while maintaining the elbow bend.
Externally rotate your shoulders at the top, thumbs pointing up and back.
Squeeze the rear delts and rotator cuff at the top position.
Lower with control back to the starting position.
Named after legendary strength coach Charles Poliquin.
Use very light weight as this targets smaller stabilizer muscles.
Focus on the external rotation at the top for rotator cuff engagement.
Keep shoulders pulled back and down throughout.
Use Poliquin raises as part of your shoulder warm-up or as dedicated rotator cuff work between pressing sets. They combine the benefits of lateral raises and external rotation exercises. Include them 2-3 times weekly for comprehensive shoulder health.
Using too much weight and compensating with momentum.
Bouncing or using momentum during the Poliquin Raise makes the movement harder to control and can shift work away from your Side shoulders (lateral deltoid). Use a load you can move smoothly through the intended range.
Straightening the arms instead of maintaining the bend.
On an upper-body pulling movement like the Poliquin Raise, this mistake can shift work away from your Side shoulders (lateral deltoid). Keep your torso stable and guide the load through the intended pulling path.
Skipping the external rotation component at the top.
On an upper-body pulling movement like the Poliquin Raise, this mistake can shift work away from your Side shoulders (lateral deltoid). Keep your torso stable and guide the load through the intended pulling path.
Shrugging the shoulders up during the raising motion.
Changing your shoulder position during the Poliquin Raise can redirect the movement away from your Side shoulders (lateral deltoid). Use the shoulder-blade position described in the setup and keep the motion controlled.
Anyone looking to improve shoulder health and stability.
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: 2-3 sets of 12-15 reps. Rest 45-60s.
This is one example of how Poliquin 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 Poliquin Raise
The Poliquin Raise primarily targets the Side shoulders (lateral deltoid), Rotator cuff (external rotators), making it an effective exercise for shoulders development. Secondary muscles worked during the Poliquin Raise include Traps, Rear shoulders, providing additional training stimulus. Stabilizer muscles engaged include Core, Rhomboids.
The Poliquin Raise is rated as intermediate difficulty, meaning it requires some training experience. Anyone looking to improve shoulder health and stability. Focus on proper technique and consider starting with easier variations.
For the Poliquin Raise, the recommended approach depends on your goals. 2-3 sets of 12-15 reps. Rest 45-60s. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Poliquin Raise can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting shoulders.
Good alternatives to the Poliquin Raise include: External Rotation, Face Pull. These exercises target similar muscle groups as the Poliquin Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.