Power Partials

Power Partials is a beginner-level isolation in the strength category that primarily works the shoulders. It is performed with dumbbells.

How to do it

1. 1Stand 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. 2The palms of the hands should be facing your torso. Your feet should be about shoulder width apart. This will be your starting position.
3. 3Keeping your arms straight and the torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling.
4. 4Feel 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. 5Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.