Lu Raise Mistakes to Avoid
Going too heavy — Lu raises are done with 2-5kg dumbbells. Even Lu Xiaojun uses very light weight. If you need more than 5kg, your form is wrong.
Raising arms straight forward — the path should be a Y, not straight ahead. The outward angle hits the lateral delt.
Using momentum — the face-down position should eliminate momentum. If you're swinging, go lighter.
Thumbs down — keep thumbs up throughout. Thumbs down internally rotates the shoulder and can cause impingement.
Lu Raise Muscles Worked
The Lu raise targets the lateral and rear deltoids from a unique angle. The incline face-down position eliminates all momentum. The Y-path and thumbs-up position train the shoulder in external rotation, making it excellent for shoulder health.
Lu Raise FAQ
Who is Lu Xiaojun?
A Chinese Olympic weightlifter and multiple gold medalist, widely considered one of the greatest lifters of all time. He popularized this raise as part of his shoulder warm-up and prehab routine.
How heavy for Lu raises?
2-5kg maximum. Even elite athletes use very light weight. The exercise is about controlled activation, not load. If your ego can't handle light dumbbells, this exercise isn't for you.
When should I do Lu raises?
As a warm-up before pressing or as a finisher at the end of shoulder day. 2-3 sets of 12-15 slow, controlled reps.
Lu raise vs lateral raise?
Lu raises hit the lateral and rear delt from a unique prone angle with zero momentum. Lateral raises are standing and allow more weight. Both are valuable — Lu raises are more prehab-oriented.