L-U Raise
The L-U Raise primarily works the Anterior Deltoid, Lateral Deltoid, with secondary activation of the Posterior Deltoid, Trapezius (Upper) and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a dumbbell isolation exercise at advanced difficulty.
The L-U Raise is an advanced isolation exercise performed with dumbbell, following a vertical push movement pattern. It primarily targets the Anterior Deltoid, Lateral Deltoid, with secondary engagement of the Posterior Deltoid, Trapezius (Upper). This is a bilateral pushing movement, meaning both sides work together to generate force.
Lateral raise transitioning to front raise emphasizing all three deltoid heads.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Advanced |
| Type | Isolation |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Lateral Deltoid |
| Secondary | Posterior Deltoid, Trapezius (Upper) |
Muscles Worked
The Anterior Deltoid, and Lateral Deltoid are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Posterior Deltoid, and Trapezius (Upper) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Lateral Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Trapezius (Upper) (back)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Stand or sit with upright posture.
- Grasp dumbbells with firm grip.
Execution
- Press weight overhead until arms are fully extended.
- Lower weight back to shoulder level under control.
- Repeat.
Comments
- This is an advanced exercise.
- Ensure proper form before adding load.
Tips & Common Mistakes
- Keep your core tight and avoid excessive lumbar extension to protect your lower back.
- Don't fully lock out your elbows at the top — maintain a slight bend for joint safety.
- Control the eccentric phase; lowering slowly builds more strength over time.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid, Lateral Deltoid) and can be substituted based on your equipment or variation preferences.
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