Power Partials

Muscles Worked

The shoulders handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Power Partials

1. 1

   Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

2. 2

   The palms of the hands should be facing your torso. Your feet should be about shoulder width apart. This will be your starting position.

3. 3

   Keeping your arms straight and the torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling.

4. 4

   Feel the contraction for a second and begin to lower the weights back down to the starting position while inhaling. Tip: Keep the palms facing down with the little finger slightly higher while lifting and lowering the weights as it will concentrate the stress on your shoulders mainly.

5. 5

   Repeat for the recommended amount of repetitions.

Common Mistakes

• • Focus on the mind-muscle connection — feel the target muscle working through each rep.
• • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
• • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
• • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press

beginner shoulders

Alternating Deltoid Raise

beginner shoulders

Alternating Kettlebell Press

intermediate shoulders

Anti-Gravity Press

beginner shoulders

Arm Circles

beginner shoulders

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions