Dumbbell LU Raise
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Shoulders
- Typ
- Strength
The dumbbell LU raise is a shoulder isolation exercise that targets the deltoids by combining two raise paths in one rep: an L-shape (a front raise) followed by a U-shape (a wide arc out to the sides). Working through both planes hits the front and side delts in a single controlled movement, making it a strong shoulder shaping and pre-fatigue option.
Dumbbell LU Raise: So führst du sie aus
- 1Stand tall with your feet shoulder-width apart, holding a light dumbbell in each hand at the front of your thighs with your palms facing your body.
- 2Brace your core, soften your knees, and pull your shoulder blades down to set a stable base.
- 3Keeping your arms nearly straight with a slight elbow bend, raise both dumbbells straight up in front of you to shoulder height — this is the L of the movement.
- 4From that front position, sweep the dumbbells out and around in a wide arc to your sides until your arms form a U at shoulder height.
- 5Pause briefly at the top with your arms level, leading with your elbows and keeping your wrists neutral.
- 6Reverse the path under control, bringing the dumbbells back to the front, then lower them down the same way you raised them.
- 7Complete your reps, then set the dumbbells down with control.
- 8Move slowly and deliberately throughout, since the long lever makes even light weights challenging.
Technik-Tipps
- Use lighter dumbbells than you would for a standard raise — the combined L-then-U path keeps the delts under tension far longer per rep.
- Lead with your elbows rather than your hands so the work stays in the shoulders instead of shifting to the forearms.
- Keep a steady tempo and avoid swinging; the goal is continuous tension through both the front and side portions of the arc.
- Stop the raise at shoulder height rather than going higher, which keeps the load on the delts and off the upper traps.
- Keep your torso upright and core braced so your shoulders, not your lower back, control the movement.
Häufige Fehler
- Using too much weight, which forces momentum and turns the controlled L-U arc into a swing that takes tension off the delts.
- Shrugging the shoulders up toward the ears, which shifts the work to the traps and can strain the neck.
- Bending the elbows heavily to cheat the dumbbells up, shortening the lever and reducing the load on the shoulders.
- Arching the lower back and leaning to heave the weights, risking spinal strain and removing the shoulders from the lift.
- Rushing the reps so the front and side phases blur together instead of moving through each path deliberately.
Häufig gestellte Fragen
What muscles does the dumbbell LU raise work?
It targets the shoulders — specifically the deltoids. The L (front raise) portion emphasizes the front delts, while the U (lateral arc) portion shifts more work onto the side delts, training both in one rep.
Why is it called an LU raise?
The name comes from the path the dumbbells trace: an L-shape as you raise them straight up in front, then a U-shape as you sweep them out and around to your sides at shoulder height.
Is the dumbbell LU raise good for beginners?
Yes, as long as you start light. The combined path keeps the delts under tension longer than a normal raise, so beginners should focus on slow, controlled form with a manageable weight before adding load.
What's a good alternative to the dumbbell LU raise?
A straightforward dumbbell lateral raise or front raise works the same delts in a simpler path. Run them as separate movements if you want to load each portion more heavily.
How many sets and reps should I do?
Because it's a higher-tension isolation move, 3 sets of 12–15 reps with light dumbbells is a sensible default, prioritizing clean form over heavy weight.
