Poliquin Raise
Primary
Shoulders
Secondary
Rotator cuff, Traps
Equipment
Dumbbell
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 Poliquin Raise is a solid intermediate-level pulling movement in the isolation category. Use as a warm-up or for shoulder health and prehab work.
Everything You Need to Know About the Poliquin Raise
The Poliquin Raise is a intermediate difficulty exercise that targets your Side shoulders (lateral deltoid) and Rotator cuff (external rotators). It's a popular choice for building strength and muscle in these areas. When should you use it? Use as a warm-up or for shoulder health and prehab work. This timing makes the most of your workout and helps you get better results. Who is this for? Anyone looking to improve shoulder health and stability. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Poliquin Raise work?
Primary
Secondary
Stabilizers
Step-by-step: Poliquin Raise
- 1
Stand holding light dumbbells at your sides with palms facing behind you.
- 2
Keep your elbows bent at approximately 90 degrees throughout the movement.
- 3
Raise your arms out to the sides while maintaining the elbow bend.
- 4
Externally rotate your shoulders at the top, thumbs pointing up and back.
- 5
Squeeze the rear delts and rotator cuff at the top position.
- 6
Lower with control back to the starting position.
What are the best tips for the Poliquin Raise?
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.
Mistakes to watch for on the Poliquin Raise
Using too much weight and compensating with momentum.
Bouncing or using momentum during the Poliquin Raise takes work away from your Side shoulders (lateral deltoid) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Straightening the arms instead of maintaining the bend.
On pulling movements like the Poliquin Raise, this mistake typically means your arms are doing work that should come from your Side shoulders (lateral deltoid). Initiate every rep by engaging your Side shoulders (lateral deltoid) first, then let your arms follow.
Skipping the external rotation component at the top.
On pulling movements like the Poliquin Raise, this mistake typically means your arms are doing work that should come from your Side shoulders (lateral deltoid). Initiate every rep by engaging your Side shoulders (lateral deltoid) first, then let your arms follow.
Shrugging the shoulders up during the raising motion.
Without proper shoulder positioning during the Poliquin Raise, your Side shoulders (lateral deltoid) can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Who should do the Poliquin Raise?
Anyone looking to improve shoulder health and stability.
How to Program the Poliquin 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: 2-3 sets of 12-15 reps. Rest 45-60s.
What are good alternatives to the Poliquin Raise?
Other Variations
- Seated Poliquin Raise
- Cable Poliquin Raise
- Incline Poliquin Raise
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Poliquin Raise — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Use very light weight, typically 5-15 pounds.
- Stop if you feel any pain in the shoulder joint.
- Perfect for injury prevention and rehabilitation.