Range of motion & stretched position

// What the research shows

The meta-analysisMeta-analysis A study of studies: the results of many individual studies are pooled statistically. More in the glossary → by Wolf et al. (2023) found only a trivial overall advantage for full over partial range of motion. One subgroup stood out: partialsLengthened partials Partial reps only in the stretched part of an exercise, e.g. the bottom half of a biceps curl. More in the glossary → at long muscle lengths (“lengthened partials”) may even beat full reps for hypertrophyHypertrophy (muscle growth) A muscle getting bigger, mainly through thicker muscle fibres. More in the glossary →, though with large uncertainty. Partials at short muscle lengths performed worst. A later systematic reviewSystematic review A review that searches for and evaluates all relevant studies on a question using fixed, predefined rules. More in the glossary → by the same group (2025) examined whether training at long muscle lengths also drives longitudinal muscle growth.

// In practice

• Default: full range of motion, without cutting short the bottom, stretched part.
• Favour exercises that load the muscle in a deep stretch (e.g. Romanian deadlifts, overhead triceps work).
• Lengthened partials at the end of a set are a valid option, not a must.

// Limitations & open questions

Direct comparisons of lengthened partials with full reps are still few, and some newer studies find no difference.

// Sources

• Meta-Analyse 2023Wolf et al. – Partial vs full range of motion resistance training (Int J Strength Cond) ↗
• Systematic Review 2025Wolf et al. – Does longer-muscle length resistance training cause greater longitudinal growth? (Sports Med Health Sci) ↗

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