Powell Raise

How to perform it

1. 1Preparation and positioning. Use a stable bench or stance and choose loads that can be lifted into position without swinging. Set the bench angle and arm path before the set.
2. 2Starting position. Begin with the arms at the defined low position, a small consistent elbow bend, and the trunk fixed by the bench or stance.
3. 3Concentric phase. Raise the upper arms along the prescribed plane without shrugging or using a torso swing.
4. 4End position. Reach the defined shoulder/scapular position without shrugging or lumbar extension.
5. 5Eccentric phase. Return the load slowly to the same start marker while preserving the upper-arm, elbow, and trunk position.
6. 6Breathing and bracing. Exhale through the raising/shortening phase and inhale during the controlled return; keep the torso quiet.
7. 7Valid rep. A rep uses the same arm path and range with no hip drive, trunk swing, shortened eccentric, or change in bench/stance support.

Common mistakes

• Changing the setup between reps

  Fix: Fix stance, grip, support, and range before the set and keep them constant.

• Using momentum

  Fix: Reduce load or leverage and make both directions visibly controlled.

• Shortening the difficult range

  Fix: Use the same start and end markers on every valid rep.

• Continuing after technique loss

  Fix: End the set at the first persistent breakdown rather than rehearsing compensation.

Safety

• Current shoulder symptoms require an individually tolerated arm path and range; do not force a generic elbow angle or end position through pain.
• Choose a load, range, and setup that permit a controlled return or exit; stop the set rather than compensating through sharp or progressively worsening symptoms.

Progressions & alternatives

• regressionChest-supported Reverse Fly— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Powell Raise.
• progressionCable Y-Raise— Increase load, range, instability, or skill demand after Powell Raise is repeatable through the planned volume with reserve and no technique drift.
• alternativeCable Face Pull— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Powell Raise is impractical or poorly tolerated.