Partial reps often get a hard time in the gym. Many people associate ‘half rep kings’ and ‘quarter rep queens’ with bad form or cutting corners. However, should we all be incorporating partial reps into our training programme?

What Are Partial Reps?

Partial reps involve restricting the range of motion (ROM) of an exercise to target a specific section of the movement. There are three main types of partial reps.

• Shortened partials - Known as top half reps. These focus on performing a partial rep when the muscle is contracted and at its shortest, such as at the end of a rope triceps pushdown.

• Lengthened partials - Known as bottom half reps. These focus on the stretched part of a movement when the muscle is at its longest, such as the bottom part of a squat or calf extension.

• Mid-range partials - Rarely used but can target the midpoint of a lift.

It’s true that full ROM exercises should be the foundation of any training programme, but partial reps can provide a unique way to use Gym Equipment to challenge your muscles and increase gains. When used correctly, they build strength in weaker positions or to increase time under tension for greater muscle growth.

What Are The Benefits of Quarter Reps?

Quarter reps are often associated with shortened partials. These focus on the end of the ROM where the muscle is contracted. Think about the short reps at the top of a bicep curl when performing barbell 21s. 

Lifters can use quarter reps to build position-specific strength and address ‘sticking points’ in movements. For example, quarter reps can help improve lockout strength in exercises like the bench press or overhead military press. Similarly, barbell rack pulls are a form of quarter rep that can support deadlift lockouts. 

What Are The Benefits of Half Reps?

Half reps restrict a movement to either the top half or bottom half of its range of motion - most studies use 50% ROM as the standard for half reps.

For example, you can perform a half rep at the top part of a squat to target the contracted position of the quads or at the bottom part to emphasise the stretch in the lengthened position – this is also beneficial to improve positional strength to get you ‘out of the hole’ at the bottom of a squat.  

Both types of half reps can be beneficial. However, half reps in the lengthened position have been shown to put muscles under the most mechanical tension - one of the main ways to stimulate muscle growth. Recent research backs this up. 

A 2023 meta-analysis found that half reps in the lengthened position could lead to 5-10% greater muscle growth compared to shortened half reps or even full ROM training. It’s thought that by increasing time under tension in the stretched phase, lengthened half reps can maximise the muscle building stimulus.

A 2024 study on trained participants found that half reps resulted in similar muscle growth and strength gains as full ROM training.

Good exercises for performing lengthened half reps include leg extensions, machine hamstring curls, calf raises, dumbbell curls, lateral raises and triceps extensions. 

What Are The Benefits of 1.5 Reps?

1.5 reps combine a full rep with a half rep. They’re a great way to increase volume, time under tension and muscle endurance. 

As with the standard half rep, the 1.5 half can be performed at either the top or bottom of the movement - research shows greater benefits when the half rep is done in the lengthened, bottom position. 

For example, 1.5 squats would include a full squat plus a half squat at the bottom. Performing 1.5 bicep curls would include a full curl plus a half rep in the lengthened position.

An alternative to 1.5 reps is to perform a set of full reps to failure, then complete as many post-failure half reps as you can manage until you reach complete fatigue.

Are There Any Downsides to Partial Reps?

Partial reps do offer benefits, but they’re not without their limitations. You don’t want to become over-reliant on partials or use them as your only type of training method. Full range of motion training is still essential for engaging the entire muscle. 

Partial reps can also increase the risk of poor technique as they tend to be performed faster and with more weight.

To avoid these issues, use partial reps as a supplement to full ROM training rather than a replacement. Add partial reps in strategically, such as during the last set of an exercise or to target weak points in your lifts. 

Partial reps are a useful method that can benefit your training. Incorporating quarter, half or 1.5 reps into your routine can help build strength, target weak points and maximise muscle growth when used properly and at the right time. Ready to get started? Check out our range of Dumbbell Sets and Barbell Weight Sets for sale.

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Tags: Exercise Type > Strength