Purpose
- side delt builder taken all the way overhead in one arc, named after Lu
Xiaojun
- it does not stop at shoulder height the way a lateral raise does, so the delt
keeps working through the range where the arm finishes over your head
- that extra range costs load, so expect far less weight than you lateral raise
Execution
Stand with your feet hip-width apart holding a light dumbbell in each hand at
your sides, palms facing in. Brace your trunk.
- raise the dumbbells out to your sides with your arms nearly straight
- keep going past shoulder height, rotating your thumbs up as you rise
- finish with the dumbbells overhead
- lower them under control along the same arc
- resist the whole way back down to your sides
Start lighter than feels right. The overhead half is where this earns its place,
and chasing weight is what cuts it short.
Purpose
- side delt builder taken all the way overhead in one arc, named after Lu
Xiaojun
- it does not stop at shoulder height the way a lateral raise does, so the delt
keeps working through the range where the arm finishes over your head
- that extra range costs load, so expect far less weight than you lateral raise
Execution
Stand with your feet hip-width apart holding a light dumbbell in each hand at
your sides, palms facing in. Brace your trunk.
- raise the dumbbells out to your sides with your arms nearly straight
- keep going past shoulder height, rotating your thumbs up as you rise
- finish with the dumbbells overhead
- lower them under control along the same arc
- resist the whole way back down to your sides
Start lighter than feels right. The overhead half is where this earns its place,
and chasing weight is what cuts it short.