Learn

Power Partials

Shoulders
DumbbellBeginnerPushIsolation
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Estimated starting range low
22–33 lb × 8–12 Typical for your bodyweight

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.

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Similar lifts

Alternating Deltoid Raise 22–33 lb × 8–12 Barbell Incline Shoulder Raise 49.5–82.5 lb × 8–12 Cable Seated Lateral Raise 38.5–55 lb × 8–12 Car Drivers 49.5–71.5 lb × 8–12 Crucifix 44–82.5 lb × 8–12 Dumbbell Incline Shoulder Raise 16.5–33 lb × 8–12
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