Dumbbell Poliquin Lateral Raise
Description
The dumbbell Poliquin lateral raise, named after coach Charles Poliquin, adds a deliberate pause at the top of each lateral raise. The pause maximizes time under tension at peak contraction, where the medial delt is most active. The technique builds shoulder width with strict, slow reps.
Muscle Group
Equipment Required
Dumbbell Poliquin Lateral Raise Instructions
- Stand with a dumbbell in each hand at your sides, palms facing your body.
- Stand tall with chest up and shoulders back.
- Brace your core.
- Raise the dumbbells out to the sides with a slight bend in the elbows.
- Continue lifting until the dumbbells reach shoulder height.
- Pause for two to three seconds at the top with arms parallel to the floor.
- Lower the dumbbells back down slowly with control.
- Maintain the slight elbow bend throughout the entire range.
Dumbbell Poliquin Lateral Raise Form & Visual
Dumbbell Poliquin Lateral Raise Benefits
- Pause maximizes time under tension at peak
- Builds shoulder width
- Forces strict form with controlled lowering
- Targets the medial deltoid heavily
- Old-school hypertrophy technique
- Useful for breaking through shoulder plateaus
Dumbbell Poliquin Lateral Raise Muscles Worked
- Lateral deltoid
- Anterior deltoid
- Trapezius (upper)
Dumbbell Poliquin Lateral Raise Variations & Alternatives
- Dumbbell Lateral Raise
- Cable Lateral Raise
- Dumbbell Partials Lateral Raise
- Leaning Lateral Raise
