Bigger, Stronger Shoulders: Mastering the Poliquin Raise

The Poliquin Raise is a controlled shoulder exercise that targets the lateral and posterior deltoids by combining a lateral raise with an arm extension.

To do it, start with dumbbells at your sides, bend your elbows to 90 degrees, lift your arms laterally to shoulder height, extend them outward, rotate your wrists downward, hold briefly, then lower back to the start.

Keep reading for a step-by-step breakdown and key training tips.

Proper Form: Step-by-Step Execution

Starting Position

• Hold a light pair of dumbbells with a neutral grip (palms facing each other) at your sides.
• Bend your elbows to 90 degrees, positioning your forearms in front of you — this keeps tension on the delts from the start.
• Stand upright with a stable core to prevent unwanted swaying.

Lateral Raise Phase

• Keeping the 90-degree bend, lift your upper arms laterally until they reach shoulder height (parallel to the floor).
• Your elbows should be in line with your shoulders, and your forearms should remain vertical — no unnecessary wrist bending.
• Avoid these common mistakes:
• Using momentum to lift the weights instead of controlled muscle engagement.
• Raising the hands higher than the elbows, which shifts focus away from the shoulders.
• Letting the elbows drift forward, reducing activation of the lateral delts.

Arm Extension Phase

• From the raised position, fully extend your arms outward to form a straight line.
• As you extend, rotate your wrists so your palms face downward with thumbs pointing slightly toward the floor — this engages the rear delts more effectively.
• Hold the extended position for 2–3 seconds to increase time under tension and maximize muscle activation.

Lowering Phase

• Slowly lower your arms back to your sides in a controlled manner, keeping them straight.
• Once your arms are at your sides, bend your elbows back to 90 degrees to return to the starting position — this resets the movement for the next rep.
• Maintain tension throughout the descent to keep the delts engaged and avoid dropping the weights too quickly.

Master these steps, and you’ll ensure every rep of the Poliquin Raise delivers maximum shoulder activation.

Common Mistakes and How to Avoid Them

One of the most common mistakes in the Poliquin Raise is using dumbbells that are too heavy, which leads to compromised form and reduced muscle engagement.

When the weight is excessive, the shoulders struggle to lift properly, often causing the traps or momentum to take over, negating the effectiveness of the exercise.

To avoid this, start with light dumbbells (typically 8–12 pounds) and prioritize slow, controlled movement over lifting heavier loads.

Another frequent issue is improper wrist positioning, where lifters either let their wrists droop or hyperextend their elbows during the arm extension phase.

This not only reduces tension on the deltoids but also places unnecessary strain on the joints.

To maintain proper form, keep the wrists neutral and aligned with the forearms, ensuring that the elbows fully extend without locking out forcefully.

A slight downward tilt of the wrists (thumbs pointing slightly toward the floor) enhances muscle activation while preventing strain.

Relying on momentum instead of controlled movement is another major error that limits the effectiveness of the Poliquin Raise.

Swinging the dumbbells or rushing through reps diminishes time under tension and shifts the workload away from the shoulders.

Each phase of the movement should be deliberate, with a focus on keeping the delts engaged.

Slowing down the eccentric (lowering) phase and holding the extended position for a brief moment increases muscle activation and improves overall strength development.

Finally, poor posture can lead to lower back strain, especially if the core is not engaged or the torso leans excessively.

A stable, upright stance is crucial to keeping the focus on the shoulders.

Avoid arching the back or hunching forward by maintaining a neutral spine and tightening the core throughout the movement.

If balance becomes an issue, slightly staggering the stance or performing the exercise seated can help reinforce proper alignment.

Choosing the Right Dumbbell Weight and Training Tempo

Selecting the right dumbbell weight for the Poliquin Raise is crucial for maintaining proper form and maximizing shoulder activation.

Beginners should start with light weights — typically 8–12 pounds — to ensure controlled movement and prevent compensatory muscle recruitment.

More advanced lifters can gradually increase resistance, but even experienced trainees should avoid going too heavy, as this exercise prioritizes precision over load.

If the shoulders fatigue too quickly or the movement becomes jerky, the weight is likely too heavy.

Using lighter dumbbells enhances muscle activation by keeping tension on the lateral and posterior deltoids throughout the movement.

Heavier weights often shift the load to the traps or force the use of momentum, reducing the effectiveness of the exercise.

Since the Poliquin Raise emphasizes time under tension, proper muscle engagement matters more than the amount of weight lifted.

The goal is to isolate the shoulders, not to lift as much as possible.

Tempo also plays a key role in making the Poliquin Raise effective.

A slow, controlled pace — such as a 2-second lift, a 2–3 second hold, and a 3-second lowering phase — keeps the delts under tension longer, leading to better muscle growth and endurance.

Fast, momentum-driven reps reduce muscle activation and increase the risk of improper form.

Each phase should be deliberate, with a focus on smooth transitions and full range of motion to maximize results.

Slowing down the eccentric (lowering) portion, in particular, enhances hypertrophy by forcing the muscles to work harder under load.

Key Benefits of the Poliquin Raise

The Poliquin Raise is a highly effective exercise for developing well-rounded shoulders due to its unique combination of lateral and posterior deltoid activation.

Unlike standard lateral raises, it keeps the delts under constant tension throughout the movement, leading to more targeted muscle engagement.

This makes it particularly beneficial for those looking to enhance shoulder width and definition while reinforcing overall shoulder strength.

One of its standout benefits is increased muscle endurance, thanks to the extended time under tension.

Holding positions and controlling the eccentric phase force the deltoids to work harder, promoting hypertrophy and improving muscular endurance.

This extended tension not only enhances growth but also helps the muscles become more resilient to fatigue, which carries over to both strength training and athletic performance.

The exercise also contributes to better shoulder stability, strengthening the smaller stabilizing muscles that support joint integrity.

By emphasizing controlled movement and strict form, it reduces reliance on compensatory muscles, helping to prevent injuries.

This makes the Poliquin Raise particularly valuable for lifters, athletes, and anyone looking to improve shoulder function and durability.

Lastly, the Poliquin Raise improves the mind-muscle connection, a crucial factor for maximizing muscle activation.

The precise nature of the movement encourages greater awareness of how the shoulders are working, helping to refine form and eliminate unnecessary movement.

Over time, this heightened muscle control leads to better execution of other shoulder exercises, improving overall training efficiency.

How to Incorporate the Poliquin Raise into Your Workout Routine

Best Exercise Order

The Poliquin Raise is best performed after heavy compound movements like overhead presses or push presses.

Since it primarily targets the lateral and posterior delts, it works well as an isolation movement to finish off the shoulders once the larger pressing muscles are fatigued.

Doing it earlier in the workout may lead to unnecessary pre-fatigue, which can compromise performance on bigger lifts.

It also excels as a finisher exercise, as its slow, controlled nature maximizes time under tension and muscular fatigue.

Placing it toward the end of a session ensures the shoulders are fully exhausted without limiting overall workout intensity.

Recommended Sets, Reps, and Rest Periods

For hypertrophy (muscle growth), aim for 3–4 sets of 8–12 reps, maintaining strict form and a slow, controlled tempo.

This rep range maximizes muscle activation while ensuring the delts stay under tension long enough to stimulate growth.

If the goal is muscular endurance, higher reps (12–15) with lighter weight can be effective.

Rest periods should be 30–60 seconds between sets to keep the intensity high and sustain muscle engagement.

Longer rest periods may reduce the exercise’s effectiveness, as it relies on continuous tension and controlled fatigue.

Frequency in a Weekly Training Plan

Including the Poliquin Raise 1–2 times per week is ideal for most training programs.

Since it’s an isolation movement, it doesn’t require the same recovery time as heavy compound lifts but should still be programmed strategically.

Overloading the shoulders with excessive frequency can lead to overuse injuries or impaired recovery, so spacing workouts at least 48 hours apart is recommended.

If shoulders are a weak point, this exercise can be incorporated into both shoulder-focused and full-body training days, ensuring balanced development without overtraining.

Variations and Modifications

Dumbbell vs. Cable Poliquin Raise

The dumbbell version is the most common, providing a natural range of motion while allowing each arm to move independently.

However, the resistance curve varies, with less tension at the bottom and more at the top.

This can lead to inconsistent muscle engagement if form isn’t strictly controlled.

The cable variation offers constant tension throughout the entire movement, making it a great alternative for those looking to maximize time under tension.

Cables also allow for slight adjustments in hand positioning, which can help lifters fine-tune shoulder engagement.

The downside is that cables require access to a machine, limiting where and when it can be performed.

Seated Poliquin Raise

Performing the Poliquin Raise seated eliminates lower-body momentum, forcing the shoulders to do all the work.

This variation is particularly useful for those who struggle with form control or tend to sway their torso during standing reps.

By restricting unnecessary movement, the seated version enhances isolation of the deltoids, making each rep more effective.

However, because there’s no ability to use subtle body adjustments for balance, some lifters may find the seated version more challenging, especially at heavier weights.

It’s best suited for those who prioritize strict form and controlled execution over maximizing load.

Resistance Band Alternative

For those without access to dumbbells or cables, resistance bands provide an effective alternative.

To perform the movement:

1. Anchor the band under your feet while standing upright, holding each end with a neutral grip.
2. Bend your elbows to 90 degrees and lift your upper arms laterally until they’re parallel to the floor.
3. Extend your arms outward while keeping tension on the band, ensuring your palms rotate downward.
4. Slowly return to the starting position, maintaining control to avoid sudden snapback.

The advantage of resistance bands is their progressive tension, which increases as the band stretches, challenging the delts throughout the movement.

However, maintaining proper wrist positioning can be trickier than with dumbbells or cables, requiring extra focus on control.

How to Progress the Poliquin Raise Over Time

Increasing Weight Safely

Progressing the Poliquin Raise should not rely on adding weight too quickly, as this often leads to compromised form.

A good rule of thumb is to only increase the load when you can complete all reps with perfect technique and full control.

Start with 8–12 pounds and increase by 2–5 pounds when reps feel too easy while maintaining strict movement.

If form begins to suffer — such as using momentum or losing wrist positioning — the weight is too heavy.

Manipulating Tempo for Greater Difficulty

One of the best ways to increase intensity without increasing weight is by adjusting tempo.

Slowing down specific phases of the movement enhances time under tension, leading to greater muscle activation and growth.

Try the following tempo adjustments:

• Slower Eccentric (Lowering Phase): Take 3–4 seconds to lower the arms instead of letting gravity do the work.
• Paused Extensions: Hold the fully extended position for 3–5 seconds to increase shoulder fatigue.
• Controlled Lifts: Raise the arms over 2–3 seconds instead of rushing through the movement.

By emphasizing control and muscle endurance, these tempo modifications ensure steady progress without unnecessary joint strain.

Superset Ideas to Maximize Shoulder Burn

To intensify your shoulder training, incorporate the Poliquin Raise into a superset with complementary exercises.

This keeps the muscles under stress longer and maximizes hypertrophy.

Some effective combinations include:

• Poliquin Raise + Dumbbell Lateral Raise — Further isolates the lateral delts for a deep burn.
• Poliquin Raise + Face Pulls — Engages both lateral and rear delts while improving shoulder stability.
• Poliquin Raise + Arnold Press — Combines isolation and pressing for a complete shoulder workout.

Performing supersets with minimal rest (30–45 seconds) increases metabolic stress and forces the delts to work harder, accelerating muscle growth over time.