Shoulders
The main area this variation is designed to train.
Exercise guide
Power Partials
Learn how to do the Power Partials exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Dumbbell
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Shoulders
Secondary support can come from other nearby stabilizers depending on how you perform the movement.
Strength
Movement pattern: general. This is more of an isolation-focused exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Power Partials
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
- The palms of the hands should be facing your torso. Your feet should be about shoulder width apart. This will be your starting position.
- Keeping your arms straight and the torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling.
- 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.
- Repeat for the recommended amount of repetitions.
Benefits
- Builds strength and control through the shoulders region.
- Makes it easier to focus on one area when you want extra practice or volume.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Dumbbell Scaption
Dumbbell Scaption is a beginner strength that mainly trains your shoulders using dumbbell.
View exerciseDumbbell Scaption
Dumbbell Scaption is a beginner strength that mainly trains your shoulders using dumbbell.
View exerciseExternal Rotation
External Rotation is a beginner strength that mainly trains your shoulders using dumbbell.
View exerciseExternal Rotation
External Rotation is a beginner strength that mainly trains your shoulders using dumbbell.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Power Partials.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Power Partials work?
Power Partials mainly works the shoulders. It can also involve supporting muscles around the same region depending on your setup and range of motion.
Is Power Partials beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Power Partials?
You will usually need Dumbbell for this variation.
How should I progress Power Partials?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.