Powell Raise
Lie on your side on a bench or the floor with a light dumbbell in your top hand, arm relaxed across or in front of your body. Keeping a slight bend in the elbow, raise the dumbbell up and back in an arc until it points toward the ceiling, leading with the rear and side of the shoulder. This angle biases the posterior and lateral deltoid rather than the front. Lower slowly under full control along the same arc and switch sides after completing your reps.
SHOULDERS · PUSH
How it is executed
- Lie on your side on a bench or the floor with a light dumbbell in your top hand, arm relaxed across or in front of your body.
- Keeping a slight bend in the elbow, raise the dumbbell up and back in an arc until it points toward the ceiling, leading with the rear and side of the shoulder.
- This angle biases the posterior and lateral deltoid rather than the front.
- Lower slowly under full control along the same arc and switch sides after completing your reps.
Variations and substitutions
Put it to work in Kaizer
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Glossary and calculators
Lactate thresholdThe lactate threshold is the highest intensity at which the body still clears lactate as fast as it produces it.Linear progressionLinear progression is the scheme where load rises by a fixed amount every session or every week, with sets and reps held constant.Barbell plate calculatorWhat plates to load on the bar
