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Shoulders

Powell Raise

The Powell Raise is a strength exercise with dumbbells for your shoulders. Share of the load in the Zulta muscle model: rear delts 49%, mid traps 13% and rhomboids 12%.

Level: IntermediateEquipment: DumbbellSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Lie on your side on a flat bench, bottom arm resting in front, top hand holding a dumbbell.
  2. Let the top arm hang down in front of the chest toward the floor.
  3. Raise the dumbbell up and back in an arc with a slightly bent elbow.
  4. Stop when the arm points to the ceiling or just past vertical.
  5. Lower slowly along the same arc, then switch sides after the set.

Tips

  • Keep the hips stacked so the torso does not roll back.
  • Keep the palm facing forward as the arm rises.
  • Use a light weight; the lever is long.

Common mistakes

  • Rolling the torso back to finish the rep.
  • Bending the elbow more and more as fatigue builds.
  • Letting the dumbbell drop across the chest.

Muscles worked by the Powell Raise

  • Rear delts Primary49%
  • Mid traps Secondary13%
  • Rhomboids Secondary12%
  • Side delts Minor8%
  • Lower traps Minor6%
  • Rotator cuff Stabilizer6%
  • Obliques Minor4%
  • Triceps (long head) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A pad or bench removes the hinge. One side at a time. Opening the arms backward is shoulder horizontal abduction, which the rear delt leads; the mid traps and rhomboids retract the shoulder blades and the infraspinatus assists from deep.

Powell Raise alternatives

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Frequently asked questions

What muscles does the Powell Raise work?

Mainly the rear delts. The mid traps and rhomboids assist.

Is the Powell Raise good for beginners?

The Powell Raise is rated intermediate. If you are new, learn the Single Arm Reverse Pec Deck first and build up from there.

What is a good alternative to the Powell Raise?

For example the Single Arm Reverse Pec Deck, Reverse Pec Deck and Prone Lateral Raise. They train mostly the same muscles, some with different equipment.

Sources

  • Reinold et al. 2004, JOSPT 34(7):385-394
  • Ekstrom et al. 2003, JOSPT 33(5):247-258

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