Double Plate Lu Raise

Instructions for proper form

Stand upright with your feet shoulder-width apart. Hold a weight plate in each hand at your sides. Engage your core and maintain a neutral spine. Raise both plates simultaneously to shoulder height, keeping your elbows slightly bent and wrists straight. Ensure that your arms move in the frontal plane without shrugging your shoulders, and focus on slow and controlled movement. Lower the plates back to the starting position while maintaining control.

Common mistakes to avoid

Avoid heavy weights that cause you to lose form. Do not let your shoulders shrug towards your ears during the lift. Ensure that your torso remains upright to prevent leaning or using momentum. Avoid locking your elbows at the top of the movement.

Benefits

Specific benefits of the exercise

The Double Plate Lateral Raise effectively targets the deltoids and engages the infraspinatus, promoting shoulder stability and mobility.

Expected results and timeframe

With consistent practice (2-3 times per week) and correct form, you can expect to see improved shoulder strength and stability within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for novice lifters or those looking to enhance shoulder mobility and stability, as well as athletes involved in sports requiring shoulder strength.

Scientific studies supporting its effectiveness

Studies have shown that exercises involving shoulder abduction, such as lateral raises, enhance shoulder strength and stability, which can decrease the risk of injuries in overhead activities (American Journal of Sports Medicine, 2014).

Variations

Beginner modifications

To modify for beginners, use lighter weight plates or conduct the exercise without weights to focus on proper form and range of motion before adding resistance.

Advanced progressions

For advanced progressions, increase the weight of the plates or incorporate a slow eccentric phase while lowering the weights for added muscle tension.

Integrations

Complementary exercises

Complement this exercise with shoulder-specific strengthening exercises such as overhead presses, band pulls, or face pulls to enhance overall shoulder development.

Super set recommendations

Super set the Double Plate Lateral Raise with a strengthening exercise like push-ups for shoulder stability and upper body endurance.

Sample workout routines

Incorporate Double Plate Lateral Raises into a shoulder workout routine: 1. Warm-up with band pulls; 2. Double Plate Lateral Raise (3 sets of 10-15 reps); 3. Overhead Dumbbell Press (3 sets of 8-12 reps); 4. Push-Ups (3 sets of 10-15 reps).

Exercise combinations

Combine with exercises that promote shoulder mobility, such as external rotations with a resistance band or wall slides, to improve overall shoulder function.

Best time to do this exercise in your workout

The best time to perform this exercise is during the strength training portion of your workout, after your warm-up and before more intense pressing movements to pre-exhaust the shoulders.