Dumbbell Poliquin Lateral Raise

enums.exercise_tag.STRENGTHenums.exercise_tag.MOBILITY

exercise_detail.body_part: enums.body_part.SHOULDERS

exercise_detail.description

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.

exercise_detail.how_to_perform

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

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.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.

exercise_detail.common_mistakes

Raising the dumbbells too high, which shifts focus away from the lateral deltoids and can strain the shoulder joints.
Using momentum or swinging the weights, reducing muscle engagement and control.
Allowing the wrists to bend excessively, leading to poor alignment and increased risk of wrist strain.
Shrugging the shoulders during the lift, which engages the traps more than the deltoids.
Leaning too far forward or backward, affecting balance and targeting the wrong muscles.
Not maintaining a slight bend in the elbows, which can cause joint discomfort and reduce the effectiveness of the exercise.
Lifting too heavy, compromising form and reducing the ability to isolate the lateral deltoids.
Lowering the dumbbells too quickly, which decreases time under tension and control.