Power Partials

Shoulders

Power Partials

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePush

A short-range dumbbell shoulder movement performed in the strongest part of the lift, used to build shoulder endurance and strength with light to moderate weight.

Strength

Primary musclesShoulders

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %

Effort during a set5.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
2Brace your abs and keep your ribs down.
3Position your palms facing forward or toward each other.

How to perform

1Press the dumbbells upward only about a third of the way, stopping before your arms lock out.
2Pause briefly at the top of the short range.
3Lower the weights back to shoulder height under control.
4Repeat for quick, controlled repetitions without resting at the bottom.