Protocol Library → Climbing-Specific Conditioning → Lu Raises

Lu Raises

Overhead Shoulder Control & Support

Primary Goal

Develop controlled overhead movement and shoulder accessory strength alongside climbing

PROTOCOL OVERVIEW

General Strength

System

Strength / Motor Control

Target

Shoulder musculature and coordinated scapular movement during arm elevation

Intensity

3–6/10 RPE

Tempo

4 s per repetition

Main Work

2–3 sets × 10–15 reps @ 3–6/10 RPE

Duration

~3–7 min

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When to use it

Use Lu Raises as supplementary shoulder-strength work to practise controlled arm elevation and lowering with light weights.

Include them within a Gym Strength & Conditioning session, usually after priority climbing or main strength exercises.

As a shoulder accessory within a strength-focused cycle.
After climbing, provided you can maintain comfortable, controlled movement.
In a separate conditioning session when the additional workload fits your recovery needs.

This prescription is accessory training, not a recovery activity. A warm-up version should use less load and volume.

Preparation

Prepare two light weight plates or dumbbells and enough space to move your arms freely.
Practise the movement without weights, then complete a light warm-up set. Check that you can raise and lower your arms without pain, swinging or excessive back arching.
Choose the working load according to movement quality, not the weight used for pressing exercises.

Execution

Stand in a stable position with the weights beside your thighs and your knees relaxed.
Maintain light trunk tension and a small, consistent bend in your elbows.
Raise your arms outward and upward in a wide, comfortable arc.
Allow your shoulder blades to move naturally as your arms rise. Do not pin them down and back.
Continue towards overhead only as far as you can control without pain or excessive back arching.
Lower the weights smoothly along the same path.
Repeat without using leg drive or swinging your torso.

End the set when you can no longer maintain the intended movement quality.

Dosage

Follow the prescription assigned in your cycle. The library starting range is:

Working sets: 2–3.
Repetitions: 10–15 per set.
Intensity: RPE 3–6/10.
Rest: 60–120 seconds between sets.
Default: 2 sets × 12 repetitions at RPE 5, with 90 seconds of rest.
Frequency: Assigned according to total shoulder workload and recovery.

These are editable starting values, not a universal prescription. The planner’s four-second repetition value estimates timing; it does not require an exact tempo.

Important

Lu Raises should complement climbing, not leave your shoulders unnecessarily fatigued.
Avoid training to failure or increasing weight at the expense of control.
Stop if pain occurs. Persistent symptoms require individual assessment rather than simply reducing the weight.
Increase repetitions or load gradually when the current prescription feels controlled and manageable.
Reduce volume if soreness or fatigue interferes with subsequent climbing.
This exercise is not a guaranteed treatment for shoulder pain or a method of preventing injury.

Expected effects

With consistent, appropriately progressed training:

Improved strength and endurance in the muscles involved in arm elevation.
Greater control of the prescribed raising and lowering movement.
Increased tolerance for the assigned shoulder-accessory workload.

Transfer to climbing is not automatic. Overhead control during climbing still requires practice in climbing-specific positions.

EXERCISE DEMONSTRATION