Dumbbell Poliquin Lateral Raise
- Músculo objetivo
- —
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The dumbbell Poliquin lateral raise is a shoulder isolation exercise that builds the side (lateral) deltoids for wider, rounder shoulders. Popularized by coach Charles Poliquin, it uses a strict tempo and a slight thumb-down wrist angle to keep tension on the side delts through the full arc, making it a precise alternative to the standard lateral raise.
Cómo hacer el Dumbbell Poliquin Lateral Raise
- 1Stand tall with a dumbbell in each hand, arms hanging at your sides, palms facing your thighs and a soft bend in your elbows.
- 2Brace your core, set your shoulders down and back, and keep your torso upright without leaning or swinging.
- 3Rotate your wrists so your thumbs point slightly downward, as if pouring out a jug, to bias the side of the shoulder.
- 4Raise the dumbbells out to your sides in a smooth, controlled arc, leading with your elbows and keeping the bend fixed.
- 5Lift until your upper arms reach roughly shoulder height, with the dumbbells level with your shoulders.
- 6Pause briefly at the top and feel the contraction across the side of your shoulders, without shrugging or using momentum.
- 7Lower the dumbbells slowly under control over 3–4 seconds, resisting the weight the whole way down.
- 8Stop just short of your thighs to keep tension on the delts, then begin the next rep. Set the dumbbells down with control to finish.
Consejos de técnica
- Use a slow, deliberate tempo — the controlled raise and especially the slow lowering phase are what make this variation effective, so pick a weight you can move strictly.
- Lead with your elbows rather than your hands so the side delts do the work instead of the front of the shoulder.
- Keep your traps relaxed and your shoulders down; the goal is to raise the arms from the deltoid, not to shrug the weight up.
- Stop the arc at about shoulder height — raising higher tends to hand the work over to the traps.
- Go lighter than you would on a standard lateral raise, as the strict form and thumbs-down angle make each rep noticeably harder.
Errores comunes
- Swinging the torso or using momentum to throw the weights up, which takes tension off the side delts and turns the lift into a partial cheat.
- Shrugging the shoulders so the traps take over, which robs the side delts of the work the exercise is meant to target.
- Going too heavy and losing the slow tempo, which defeats the whole point of the Poliquin variation and strains the shoulder.
- Letting the dumbbells drop quickly on the way down instead of resisting, wasting the most productive part of the rep.
- Bending the elbows more as you fatigue to shorten the lever, which reduces the load on the delts and cheats the rep.
Preguntas frecuentes
What muscles does the dumbbell Poliquin lateral raise work?
It isolates the shoulders — specifically the side (lateral) deltoids that give the shoulder its width and rounded shape. Strict form keeps the work on the delts rather than the traps.
What makes the Poliquin lateral raise different from a standard lateral raise?
It emphasizes a strict, controlled tempo and a slight thumbs-down wrist angle to keep constant tension on the side delts through the full arc. The slow lowering phase and reduced momentum make it more demanding than a regular lateral raise at the same weight.
How much weight should I use for the Poliquin lateral raise?
Go lighter than your usual lateral raise. The slow tempo and thumbs-down angle make each rep harder, so pick a weight you can raise and lower strictly for 10–15 reps without swinging.
Why do I point my thumbs down on this raise?
Tilting the thumbs slightly downward internally rotates the shoulder and shifts emphasis onto the side deltoid through the arc. Keep it a slight tilt rather than an aggressive one to stay comfortable on the shoulder joint.
Is the Poliquin lateral raise good for beginners?
Yes, as long as you start light and prioritize the slow, controlled tempo over the weight. Master the standard lateral raise first so you can feel the side delt working before adding the thumbs-down angle.
