Curated Action

Bench-Supported Powell Raise

General Training

Bench-Supported Powell Raise is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration53 sec

Training Details

0:00 / 0:53
Sourceyoutube.com/watch?v=omuAtS7zOa0
AuthorYouTube creator

Bench-Supported Powell Raise

Straddle a flat bench lying sideways on your hip, bracing with the bottom arm. Let the working arm hang down to feel a deep stretch around the rib cage, then raise the dumbbell laterally with a straight arm until perpendicular to the floor.

Key points

  • Let the dumbbell sink across the body at the bottom for a full stretch across the rear delt and mid-back
  • Keep the elbow straight and raise purely through the posterior shoulder
  • Control the lowering eccentric phase completely

Common mistakes

Twisting torso upward to fling the weight rather than isolating the rear shoulder.

Sets: 1Reps: 8 repsRest: 45 secEst. duration: 53 sec
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