How to Do Poliquin Raise: Muscles Worked & Proper Form

Muscles Worked in Poliquin Raises

Primary muscles worked:

• Lateral Deltoid

Secondary muscles worked:

• Front Deltoid

How to Do Poliquin Raises

1. Stand upright with a dumbbell in each hand, with the arms by your sides.
2. Bend your elbows to about 90 degrees, forming an “L” shape. Your palms should face each other.
3. Keeping the elbow angle fixed, raise your arms out to the sides until your elbows are at shoulder height.
4. At the top, slowly extend your arms fully so they point straight out from your body.
5. Lower the arms back to the starting position in a slow and controlled motion.
6. Repeat for reps.

Commentary

This variation of the lateral raise places extra emphasis on the eccentric phase and effectively targets the medial deltoid.

This is an exercise where it is easy to pick a weight that is too heavy. Rather err on the lighter side, and strive for a strict form where you focus on getting good contact with your delts.