Trainer, author, and fitness model Kirk Charles, NASM-CPT CES, knows that as you get older, life can get more complicated. But that shouldn’t prevent you from being on top of your game. He’ll help to answer the tough training questions that come with age so you too can be Fit Beyond 40.
Learning new exercises in the gym is always fun, especially when the move works a hard-to-train muscle that need more attention. During my younger years, my shoulders were never as strong as I would have liked—but now that i’m nearing 60, training them with targeted exercises is even more important for my quality of life. I recently added a new shoulder training move to my arsenal, the Poliquin raise. The two-part exercise works my lateral deltoid and but it packs a powerful punch, especially during the eccentric (lowering) part of the movement.
To set up, grab a pair of dumbbells. You’ll be able to lift heavier weights than when you do a traditional lateral raise—but start light until you nail the form. Stand up straight and tall holding the weights, squeezing your glutes and abs to create full-body tension.
From this starting position, raise the dumbbells so that your elbows are bent at 90 degrees forming an L shape, with your hands in a neutral position (palms facing each other). While maintaining that L position, raise your arms laterally (out to the side) until your elbows reach shoulder height in the scapular plane (just in front of your torso). Then straighten your elbows so your arms are fully extended from your body. Lastly, lower the dumbbells slowly down to your side. That’s one rep.
The most important thing part of the Poliquin raise is your pace on the eccentric (lowering) portion of the movement. For this exercise I pause with my arms extended for a two-count, which gives my lateral deltoids a great isometric challenge. Then, I lower my arms using a five-count, extending that time under tension even more.
This is an exercise you should absolutely include in your training plan. Along with helping you to get stronger, it will help you build some of that shoulder definition you’ve been searching for. Feel free to change the pace for greater isometric and eccentric work. Start with four sets of six to eight reps.
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