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Power Partials

The Power Partials primarily targets your Shoulders. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Shoulders

How to perform Power Partials

  1. Step 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. Step 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. Step 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. Step 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. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the correct range of motion for power partials?

Perform the movement from your thighs to roughly 30 or 45 degrees out to the side. This limited range allows for heavier loads while keeping constant tension on the lateral deltoid.

Which specific muscle groups do power partials target?

This exercise is an isolation movement designed to overload the lateral head of the deltoid. It minimizes trap involvement by avoiding the top half of a standard lateral raise.

What is a common mistake to avoid during this movement?

Avoid using excessive momentum or swinging the torso to move the weight. Controlled execution ensures the heavy dumbbells are moved by the shoulders rather than spinal extension.

How should a beginner approach power partials?

Beginners should master full-range lateral raises first to build foundational strength. Once proficient, introduce partials using weights 20 percent heavier than your standard lateral raise sets.

How should power partials be programmed for hypertrophy?

These are best used as a finisher or after full-range work. Perform 3 sets of 15 to 25 repetitions to maximize metabolic stress and time under tension.

Sample sets & reps for Power Partials

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

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