Do you want strong shoulders and more muscle? Most people would choose a few sets of lateral raises for upper-body exercises. But there is another method that is easily overlooked. The next time you want to exercise your deltoids, you may want to consider it, which will make your shoulder exercise more effective: the Poliquin raise.
This exercise method was invented by muscle scientists and allows you to use heavier weights than standard lateral raises to get greater training benefits. When you use this method to exercise, you will also increase the time of pressure, which can also lead to muscle growth. According to fitness professionals, the key to shoulder muscle training is in the details.
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How to Do the Poliquin Raise
The Poliquin Raise is an exercise primarily targeting the shoulder, specifically the lateral deltoid and is often used to build shoulder strength and size.
1. Stand with a dumbbell in each hand, arms by your sides, palms facing towards your body.
2. Begin by raising your arms out in front of you, maintaining a slight bend at your elbows. Your palms should face down.
3. As you raise your arms, keep your arms slightly higher than shoulder level. Aim for a 45-degree angle (not directly in front of you, but slightly outward).
4. When your arms are at the peak (usually around shoulder height), pause for a brief moment.
5. Slowly lower the dumbbells back to the starting position under control, maintaining tension in the muscles throughout the movement. Avoid letting the weights drop quickly.
Poliquin Raise vs. Lateral Raise
The Poliquin Raise and the Lateral Raise are exercises that target the shoulders, specifically the lateral deltoid, but they differ in their execution, range of motion, and muscle engagement.
1. Execution and Form:
Poliquin Raise:
A controlled raise of the arms in front of the body at a slight 45-degree angle (not directly in front or to the side).
The palms face down, and the arms are slightly bent at the elbows.
The focus is on maintaining control and stability throughout the movement, with a slight pause at the top.
Lateral Raise:
The arms are raised out to the sides of the body, directly in line with the shoulders or slightly below shoulder height.
Palms typically face downward or slightly forward, and the elbows have a slight bend.
The movement is more straightforward, and the focus is usually on targeting the middle part of the deltoids.
2. Muscle Activation:
Poliquin Raise:
Primarily targets the lateral deltoid but also engages the anterior (front) deltoid due to the forward angle of the movement.
The slight bend in the elbows and the controlled tempo create more tension on the deltoids, helping to develop shoulder muscle endurance and size.
Lateral Raise:
Focuses mainly on the lateral (middle) part of the deltoid, with less engagement of the anterior deltoid than the Poliquin Raise.
This exercise tends to isolate the lateral deltoid more effectively if performed with good form, as the arms move directly to the sides of the body.
3. Range of Motion:
Poliquin Raise:
The movement takes place at a 45-degree angle, so the range of motion is slightly different from a traditional lateral raise.
The arms don't travel directly outward but are lifted in front of the body, providing a different stimulus to the shoulders.
Lateral Raise:
The arms are raised directly out to the sides of the body, engaging a different range of motion and muscle fibers in the lateral deltoid.
This is more of an isolation exercise for the lateral deltoids.
4. Muscle Focus:
Poliquin Raise:
A hybrid movement that places a bit more emphasis on the front (anterior) deltoid due to the forward angle.
It offers a unique angle to challenge the deltoids and works the muscles through a slightly different movement pattern.
Lateral Raise:
Mainly isolates the middle portion of the deltoid.
It’s more straightforward to work the lateral part of the shoulder without much involvement from the anterior deltoid.
5. Complexity and Difficulty:
Poliquin Raise:
Generally considered a more advanced variation because of its controlled motion and slight forward angle, which requires more coordination and attention to form.
It’s a great option to add variety to your shoulder workouts.
Lateral Raise:
Easier to perform and more commonly used in shoulder workouts.
It’s a simpler, straightforward exercise but still highly effective for building shoulder size and strength.
Muscles Trained By the Poliquin Raise
The Poliquin Raise primarily targets the deltoid muscles, specifically the lateral (middle) deltoid, but it also engages several other muscles during the movement.
1. Lateral Deltoid (Middle Part)
The main muscle worked in the Poliquin Raise is the lateral deltoid. This part of the shoulder is responsible for abduction (lifting your arm away from the body). The 45-degree angle of the exercise helps to activate this area effectively, giving the shoulders a broader and more defined appearance.
2. Anterior Deltoid (Front Part)
The anterior deltoid is also engaged, though to a lesser extent compared to the lateral deltoid. Because the arms are lifted at a slightly forward angle, the anterior deltoid contributes to the movement, especially during the initial phase of the raise.
3. Trapezius (Upper Traps)
The upper trapezius helps stabilize the shoulder blades during the movement. While the focus is not directly on the traps, they play a role in assisting with shoulder elevation and maintaining proper posture during the exercise.
4. Rhomboids
The rhomboid muscles, located between your shoulder blades, assist in stabilizing the scapulae as your arms are raised. This helps maintain control of the motion and shoulder joint integrity.
5. Supraspinatus (Part of Rotator Cuff)
The supraspinatus, a muscle in the rotator cuff, is activated to stabilize the shoulder joint and assist with the lifting motion, especially as your arms move up to shoulder height.
6. Serratus Anterior
The serratus anterior, which helps in stabilizing the scapula, also gets involved, especially when the arms are raised to shoulder height and need to be supported in a controlled manner.
7. Biceps and Triceps (Assistive Role)
Both the biceps and triceps assist in maintaining a slight bend in the elbows and helping with control throughout the movement. They aren't the primary muscles trained, but they provide support during the exercise.
How to Add the Poliquin Raise to Your Workouts
The Poliquin Raise is a shoulder exercise designed to target the middle and rear deltoids (shoulder muscles), improving shoulder strength and development.
1. Warm-Up
Before adding the Poliquin Raise to your routine, make sure to warm up your shoulders to prevent injury. Dynamic stretches and light shoulder mobility exercises are ideal.
2. Set-Up
Equipment Needed: Dumbbells or a cable machine with the rope attachment.
Body Position: Stand tall, holding a dumbbell in each hand with a neutral grip (palms facing inward).
3. Execution
Starting Position: Begin with your arms at your sides, knees slightly bent, and your core engaged.
Raise: Lift both dumbbells in front of you, but rather than a traditional front raise, rotate your hands as you lift. The movement should resemble a reverse grip, with your thumbs facing upward at the peak of the lift.
Range of Motion: Lift the dumbbells to shoulder height, and then slowly lower them back to the starting position.
4. Reps and Sets
Perform 3-4 sets of 8-12 repetitions. Choose a weight that allows you to perform the movement with good form, but still challenges your muscles by the final reps.
5. Focus on Form
Keep your core engaged and avoid swinging your body. The movement should be controlled both on the way up and down.
Focus on feeling the tension in your shoulders, especially the middle and rear deltoids.
6. Integration Into Your Routine
The Poliquin Raise can be added to your shoulder workout, typically towards the end of the session when your shoulders are pre-fatigued. It works well as a finishing move to further isolate the delts after compound movements like overhead presses or lateral raises.
