Movement overview

The Poliquin Raise is an advanced shoulder exercise targeting the lateral deltoids, enhancing shoulder width and definition. It involves controlled lateral arm movements with a focus on maintaining tension throughout the range of motion. This exercise is typically performed with dumbbells and requires proper form to prevent injury and maximize effectiveness.

Step-by-step cues

1. Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
2. Engage your core and keep your back straight throughout the exercise.
3. With a slight bend in your elbows, raise your arms laterally until they are parallel to the floor.
4. Pause briefly at the top of the movement, ensuring your wrists are in line with your shoulders.
5. Slowly lower the dumbbells back to the starting position, maintaining control.
6. Repeat for the desired number of repetitions.

Technical tips

• Focus on using your shoulder muscles to lift the weights, not momentum.
• Keep your movements slow and controlled to maximize muscle engagement.
• Avoid shrugging your shoulders during the lift to isolate the lateral deltoids.
• Start with lighter weights to perfect your form before progressing to heavier loads.
• Maintain a slight bend in your elbows throughout the exercise to reduce joint strain.