10 Best Power Partials Alternatives for Shoulder Strength

Ranked Power Partials Alternatives

10 substitutes, ranked by how closely each one matches Power Partials on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Single-arm Linear Jammer

   80% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   Pick this when you want a harder single-arm version that still works the delts.

   How to perform this exercise

   1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
   2. Raise the bar from the floor, taking it to your shoulders with one or both hands. Adopt a wide stance. This will be your starting position.
   3. Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
   4. Return to the starting position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as Power Partials
   • Equipment: free weights, the same as Power Partials
   • Body position: standing, not seated
2. Play demonstration

   2. Dumbbell Seated Bent Arm Lateral Raise

   79% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the delts.

   How to perform this exercise

   1. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold a dumbbell in each hand with your palms facing your body and your arms bent at a 90-degree angle.
   3. Keeping your elbows bent, raise your arms out to the sides until they are parallel to the ground.
   4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as Power Partials
   • Equipment: free weights, the same as Power Partials
   • Body position: seated, the same as Power Partials
3. 

   3. Medicine Ball Scoop Throw

   78% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

   A good swap when you have a medicine ball to work with, and it still works the delts.

   How to perform this exercise

   1. Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
   2. Begin by thrusting the hips forward as you extend through the legs, jumping up.
   3. As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as Power Partials
   • Equipment: free weights, the same as Power Partials
   • Body position: standing, not seated
4. 

   4. Backward Medicine Ball Throw

   77% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
   2. Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
   3. Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
   4. Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as Power Partials
   • Equipment: free weights, the same as Power Partials
   • Body position: standing, not seated
5. 

   5. Rack Delivery

   76% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the delts.

   How to perform this exercise

   1. This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
   2. Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
   3. It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as Power Partials
   • Equipment: free weights, the same as Power Partials
   • Body position: standing, not seated
6. 

   Progression

   6. Iron Cross

   74% match

   • Delts
   • Dumbbell
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the delts.

   How to perform this exercise

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: delts, the same as Power Partials
   • Equipment: free weights, the same as Power Partials
   • Body position: lying on your back, not seated
7. Play demonstration

   7. Dumbbell Incline Bench Press

   72% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the pectorals rather than the delts.

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Sit on the bench with your feet flat on the ground and your back pressed firmly against the bench.
   3. Hold a dumbbell in each hand, palms facing forward, and lift them to shoulder height.
   4. Slowly lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
   5. Push the dumbbells back up to the starting position, fully extending your arms.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: free weights, the same as Power Partials
   • Body position: lying on your back, not seated
8. Play demonstration

   8. Barbell Incline Bench Press

   72% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Lie down on the bench with your feet flat on the ground.
   3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45-degree angle.
   5. Pause for a moment at the bottom, then push the barbell back up to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: free weights, the same as Power Partials
   • Body position: lying on your back, not seated
9. 

   9. Barbell Incline Bench Press - Medium Grip

   72% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
   2. As you breathe in, come down slowly until you feel the bar on you upper chest.
   3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again. Tip: it should take at least twice as long to go down than to come up.
   4. Repeat the movement for the prescribed amount of repetitions.
   5. When you are done, place the bar back in the rack.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: free weights, the same as Power Partials
   • Body position: lying on your back, not seated
10. Play demonstration

    10. Dumbbell Incline Breeding

    71% match

    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Set up an incline bench at a 45-degree angle.
    2. Sit on the bench with your back against the pad and feet flat on the ground.
    3. Hold a dumbbell in each hand with an overhand grip, palms facing forward.
    4. Start with your arms fully extended, perpendicular to the ground.
    5. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
    6. Pause for a moment at the bottom, then push the dumbbells back up to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: pectorals, not delts
    • Equipment: free weights, the same as Power Partials
    • Body position: lying on your back, not seated
    • Balance: easier to stay steady on than Power Partials