How many sets and reps of the Powell raise should you do when you are new to the exercise?

Do 2 to 3 sets of 12 to 15 reps per side with a very light dumbbell, often 2 to 5 pounds, since this trains the rear delt and rotator cuff rather than raw strength. Rest about 45 to 60 seconds and finish every rep with the same slow, controlled rotation before adding any weight. Progress by adding a rep or two per set first, and only add weight once the full arc stays smooth and pain-free.

What can replace the Powell raise if you do not have dumbbells?

A light resistance band anchored at floor height and pulled through the same lying arc reproduces the stretch and rotation. Lying face-down on the incline bench and performing a band or cable rear-delt fly without the rotation also hits the same muscle, though it skips the infraspinatus-specific twist.

Who is the Powell raise for, and when is it not worth doing?

It's rear-delt and rotator-cuff prehab and detail work for lifters with an underdeveloped shoulder back. It's a poor choice as a primary shoulder builder since the loads are intentionally tiny, and it won't move the needle for someone chasing overall shoulder mass or pressing strength.

Intermediate

Powell Raise

Lying on your side against an incline bench, you raise a light dumbbell in an arc that blends a rear-delt fly with external rotation. That path hammers the posterior deltoid and the infraspinatus, muscles most lifters undertrain. It is superb prehab and detail work for the back of the shoulder; leave the ego at the door and stay light.

Equipment: Bench, Dumbbell
Body part: Shoulder
Type: Strength
Browse by muscle: Deltoid Posterior
Browse by movement: Horizontal Pull

How to do it

1
Set an incline bench to about forty-five degrees and lie on your side against the pad.
2
Hold a light dumbbell in your top hand with your arm hanging down across your body.
3
Start with the weight near your bottom hip, elbow slightly bent.
4
Raise the dumbbell in a wide arc up and back until your arm is roughly in line with your shoulder.
5
Rotate the shoulder so the weight finishes high, keeping the elbow soft.
6
Lower slowly along the same path under full control.
7
Complete your reps, then roll over and repeat on the other side.

Tips

Use a very light weight; this is a rear-delt and rotator-cuff exercise, not a strength lift.
Lead the motion with the back of your hand and keep the wrist neutral.
Keep your torso pinned to the bench so momentum cannot take over.

Variations

Common mistakes

Starting the dumbbell up near the chest instead of down by the bottom hip skips the long stretch position that makes this raise valuable for the rear delt.
The arc turns into a straight fly to shoulder height with no finishing rotation, which trains the rear delt but skips the infraspinatus work the twist is there for.
Choosing a bench angle much steeper than forty-five degrees changes the raise into something closer to a standing reverse fly and misses the side-lying stretch.
Once the arm reaches the top, the weight drops back down fast instead of retracing the arc slowly, cutting the rotator-cuff work on the lowering half.

Frequently asked

How many sets and reps of the Powell raise should you do when you are new to the exercise?: Do 2 to 3 sets of 12 to 15 reps per side with a very light dumbbell, often 2 to 5 pounds, since this trains the rear delt and rotator cuff rather than raw strength. Rest about 45 to 60 seconds and finish every rep with the same slow, controlled rotation before adding any weight. Progress by adding a rep or two per set first, and only add weight once the full arc stays smooth and pain-free.
What can replace the Powell raise if you do not have dumbbells?: A light resistance band anchored at floor height and pulled through the same lying arc reproduces the stretch and rotation. Lying face-down on the incline bench and performing a band or cable rear-delt fly without the rotation also hits the same muscle, though it skips the infraspinatus-specific twist.
Who is the Powell raise for, and when is it not worth doing?: It's rear-delt and rotator-cuff prehab and detail work for lifters with an underdeveloped shoulder back. It's a poor choice as a primary shoulder builder since the loads are intentionally tiny, and it won't move the needle for someone chasing overall shoulder mass or pressing strength.

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