Power Partials

Also called lateral raise partials and power partial raise.

Works

Shoulders

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. The palms of the hands should be facing your torso. Your feet should be about shoulder width apart. This will be your starting position.
2. Keeping your arms straight and the torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling.
3. 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.
4. Repeat for the recommended amount of repetitions.

Cues

• Arms nearly straight, palms in.
• Raise out to shoulder height.
• Little finger slightly higher.
• Torso still, no swinging.

Common mistakes

• Swinging from the hips.
• Shrugging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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