ShouldersBeginner

Power Partials

Strength movement using Dumbbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Shoulders

Movement instructions

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.

Technique guidance

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the area clear and use a load you can lift into position and lower without dropping.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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