Power Partials
How to do the Power Partials
- 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
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
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
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
Repeat for the recommended amount of repetitions.
How to program the Power Partials
Sets and reps
As an isolation movement, the Power Partials is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Power Partials is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Power Partials work?
The Power Partials primarily targets the Shoulders.
What equipment do I need for the Power Partials?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Power Partials should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
