Bench-Supported Powell Raise
Straddling a flat bench lying sideways on the hip and bracing with the bottom arm, the working arm hangs down for a deep stretch, then raises the dumbbell laterally with a straight arm.
53 secSave a copy to adjust its targets and add it to your own routine.
Included in this routine
7-Step ATG Mobility Routine (Plus 4-Step Shoulder Routine)Coaching notes
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.
Practice settings
- Sets
- 1
- Reps
- 8 reps
- Rest
- 45 sec
- Est. duration
- 53 sec
These are saved, adjustable settings. Check the original demonstration for any stated practice prescription.
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