Start
End
Power Partials
رفع جزئي قوي
Target Muscles
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- 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.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
