Own Every Range
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VIDEO DEMO

Poliquin Lateral Raise

YouTube · Mitchel MayPoliquin Lateral RaiseWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Poliquin Lateral Raise

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Stand tall with a light dumbbell at your side, elbow softly bent, and thumb turned gently upward.

  2. 02
    Move

    Keep the torso still and lead with the elbow as you raise the arm in the video's controlled path.

  3. 03
    Finish

    Stop before the neck or torso takes over, then lower the dumbbell slowly to your side.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

SHOULDERS & SCAPULAE / 44

Short rangeShort range

Poliquin Lateral Raise

Sets: 3–4 · Reps: 10–20 per side

Raise a dumbbell in a strict path to train the lateral shoulder without body momentum.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The controlled arc keeps the deltoid responsible for lifting the arm while a steady torso prevents the legs and trunk from taking over.