Lu Raises
Stand with feet hip-width apart, holding a light dumbbell in each hand at your sides with palms facing inward. With a slight forward lean at the hips and a soft bend in your elbows, raise the dumbbells out to the sides and continue lifting them overhead until your arms are fully extended above you. Lower the weights slowly back down along the same arc. Keep the movement controlled, avoid swinging, and use a weight light enough to maintain proper form through the full range of motion.
SHOULDERS · PUSH
How it is executed
- Stand with feet hip-width apart, holding a light dumbbell in each hand at your sides with palms facing inward.
- With a slight forward lean at the hips and a soft bend in your elbows, raise the dumbbells out to the sides and continue lifting them overhead until your arms are fully extended above you.
- Lower the weights slowly back down along the same arc.
- Keep the movement controlled, avoid swinging, and use a weight light enough to maintain proper form through the full range of motion.
Glossary and calculators
Warm-up setsWarm-up sets are the sets before the real work, with rising load and falling reps, that prepare the pattern and the nervous system for the target load.DeloadA deload is a planned period, almost always a week, in which volume or intensity comes down so the body can finish absorbing the accumulated work.VO2 max calculator (Cooper test)What your VO2 max is
