Dumbbell Poliquin Lateral Raise

The Dumbbell Poliquin Lateral Raise is a dynamic and challenging exercise that targets the muscles of your shoulders, particularly the side deltoids. Named after world-renowned strength coach Charles Poliquin, this exercise is a variation of the traditional lateral raise that adds an increased range of motion and intensity by using a different grip and body positioning. To perform the Dumbbell Poliquin Lateral Raise, you will need a pair of dumbbells. Start by standing upright with your feet shoulder-width apart and a slight bend in your knees. Hold the dumbbells at your sides with an overhand grip, palms facing inwards. This grip will ensure that the emphasis is on the side delts throughout the movement. Maintaining a straight back and a neutral spine, keep your core engaged and begin the exercise by lifting the dumbbells laterally, away from your body, until they reach shoulder level. To maximize the effectiveness of this exercise, focus on leading with your elbows and keeping your wrists in a neutral position. Avoid any excessive swinging or jerking motions. Remember to control the weight on both the lifting and lowering phases of the movement, as this will ensure you engage the targeted muscles properly. It's important to use a weight that challenges you without compromising your form or causing excessive strain. The Dumbbell Poliquin Lateral Raise is an excellent exercise for individuals looking to sculpt strong and defined shoulders. By incorporating this exercise into your workout routine, you can add variety to your shoulder training and promote balanced shoulder development. Remember to always warm up before attempting any exercise and consult with a fitness professional to ensure proper form and technique.

Instructions

• Stand up straight with a dumbbell in each hand, palms facing inward towards your body.
• Place your feet shoulder-width apart and keep your back straight.
• Keep a slight bend in your elbows throughout the exercise.
• Raise the dumbbells up and to the sides, focusing on using your shoulder muscles. Your arms should be parallel to the floor at the top of the movement.
• Hold the contracted position for a brief pause as you squeeze your shoulders.
• Slowly lower the dumbbells back to the starting position, keeping control and tension in your shoulder muscles.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Maintain proper form throughout the exercise to target the lateral deltoid effectively.
• Start with lighter weights and gradually increase the load to avoid injury.
• Focus on slow and controlled movements, avoiding any swinging or jerking motions.
• Engage your core muscles to stabilize your body while performing the exercise.
• Keep the dumbbells aligned with your shoulders throughout the range of motion.
• Don't forget to breathe properly by exhaling during the exertion phase and inhaling during the relaxation phase.
• Avoid excessive shoulder shrugging to prevent unnecessary strain on the neck and traps.
• Add variety to your routine by incorporating different rep ranges, such as low reps with heavy weights or high reps with lighter weights.
• Consider performing the exercise in front of a mirror to monitor your form and ensure proper alignment.
• Stretch your shoulders after completing the exercise to promote flexibility and prevent muscle tightness.