Power Partials

A beginner strength exercise for the shoulders, done with a dumbbell.

Movement guide

Power Partials

Demand · source-assignedEasy (unreviewed)

Equipment requiredA dumbbell

Muscle focusShoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Power Partials demonstrated on the 3D figure

3D demoPower PartialsBeginner · A dumbbell

Beginner grade (source-assigned).

Harder option

Alternating cable shoulder press demonstrated on the 3D figure

3D demoAlternating cable shoulder pressIntermediate · A cable machine

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders.

Equipment

A dumbbell

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Power jerk (push jerk) demonstrated on the 3D figure

3D demoPower jerk (push jerk)Advanced · A barbell

Hang power clean demonstrated on the 3D figure

3D demoHang power cleanAdvanced · A barbell

Power clean demonstrated on the 3D figure

3D demoPower cleanAdvanced · A barbell

Alternating front raise demonstrated on the 3D figure

3D demoAlternating front raiseBeginner · A dumbbell

Alternating kettlebell press demonstrated on the 3D figure

3D demoAlternating kettlebell pressIntermediate · A kettlebell

Barbell rear-delt row demonstrated on the 3D figure

3D demoBarbell rear-delt rowAdvanced · A barbell

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Questions people ask

What muscles does the Power Partials work?

Mainly the shoulders.

What equipment do I need for the Power Partials?

A dumbbell.

Is the Power Partials good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Alternating cable shoulder press.

How do I make the Power Partials harder?

Progress to the Alternating cable shoulder press, or add load, range or slower lowering once your form is solid.