Range of Motion (ROM) and Hypertrophy: Systematic Review

Comparing the effects of exercise with full, partial, lengthened partial, and shortened partial range of motion on hypertrophy.

This systematic review is one section of a larger systematic review and course:

• Acute Variables: Exercise Range of Motion (ROM)

And you may be interested in a related article:

• Squat Depth Recommendations: Based on All Available Research

Abstract:

Title: Range of Motion and Hypertrophy: Based on All Available Research (A Systematic Review of Comparative Research)

Background: The influence of exercise range of motion (ROM) on muscular hypertrophy is debated. We synthesized the comparative research investigating full ROM, partial ROM, lengthened partial ROM, and shortened partial ROM on muscle size and hypertrophy outcomes.

Objective: To compare hypertrophy following resistance training performed with full, partial, lengthened partial, and shortened partial ROM, and to clarify whether any ROM strategy consistently results in superior muscular growth.

Eligibility criteria: Peer-reviewed and published human studies directly comparing at least two ROM conditions over multi-week training programs, with hypertrophy outcomes (e.g., muscle cross-sectional area, thickness, anthropometry).

Information sources: All available studies matching the criteria that could be located at the time of publication.

Risk of bias: Study methodologies varied; common limitations included small sample sizes, heterogeneous measurement sites and imaging methods, non-uniform loading schemes, and volume/load inequivalence, which limit the utility of a meta-analysis.

Results: Twelve studies met the inclusion criteria. Four studies reported greater hypertrophy with full ROM than partial ROM, with one additional study showing a similar trend that did not reach statistical significance. Eight studies reported similar hypertrophy between full and partial ROM, including at least one trend favoring larger ROM. One study reported mixed, muscle-specific findings, with heavier partial ROM squats producing more posterior-thigh hypertrophy while deeper squats favored anterior-thigh and gluteal regions. Across three studies analyzing lengthened partial ROM, hypertrophy was greater than shortened partial ROM, yet lengthened partial, full ROM, and varied ROM programs generally produced similar hypertrophy. Overall, the vote-counting synthesis suggests partial and full ROM yield comparable hypertrophy, with a small advantage for full ROM in several studies; evidence does not support the superiority of lengthened partials over full or varied ROM.

Limitations: Protocol heterogeneity (exercise selection, depth definitions, imaging sites), unequal loading and volume in some comparisons, short intervention durations, and inconsistent reporting of effect sizes.

Conclusions: Resistance training with any ROM can increase muscle size. When feasible, programming should prioritize the largest ROM achievable while maintaining good form and avoiding pain. Load progression remains a primary driver of adaptation; temporary reductions in ROM may be appropriate to enable overload, with a plan to return to full ROM. Current evidence does not support recommending lengthened partials over full or varied ROM for hypertrophy.

Registration: Not registered.

Keywords: range of motion; squat depth, hypertrophy; muscle cross-sectional area; muscle thickness; resistance training; full ROM; partial ROM; lengthened partials; shortened partials; vote-counting.

Caption: What is the optimal range of motion for bench press if your goal is hypertrophy?

Pre-Review Summary

Definitions

• Full range of motion (full ROM): Reps performed through the largest ROM that can be performed with good form and without pain.
• Partial range of motion (partial ROM): Reps constrained to less than a full ROM, either intentionally or by increased load.
• Lengthened partials: Partials ROM exercise performed at or near the most lengthened position of the target muscle.
• Shortened partials: Partials ROM exercise performed at or near the most lengthened position of the target muscle.

Summary of Research Findings

• Comparing Full and Partial ROM: Most studies show similar hypertrophy when comparing full range of motion (ROM) and partial ROM exercises. A subset of studies (4 of 12) demonstrates a small advantage for full ROM exercise.
• Muscle-specific exceptions: One study reported that the heavier loads permitted by partial-ROM squats increased posterior-thigh hypertrophy more, while deeper squats (with lighter loads) favored the anterior thigh and gluteals. Further research may consider investigating whether different muscles respond more to load or ROM.
• Lengthened Partials: Lengthened partials may result in more hypertrophy than shortened partials; however, current evidence suggests lengthened partials are not superior to full or varied ROM programs.
• Big picture: Load progression and sufficient weekly volume are likely the primary drivers of hypertrophy; ROM likely has a modest influence.
• Brookbush Institute Position on ROM: Perform exercises through the largest ROM achievable with good form and without pain. “Good form” implies optimal alignment free from signs correlated with dysfunction, injury, or pain. Additionally, increasing load with the goal of increasing strength, hypertrophy, and power is likely to be beneficial, even if it results in a temporary reduction in exercise ROM.

Practical Applications

Default to Full ROM: All available research suggests that a full ROM is an effective strategy, and may be slightly more effective than a partial ROM.

Use Partial ROMs as a Tool: When a recent increase in load temporarily limits ROM, that is not necessarily a sign to decrease load. Allow the body to adapt to the new load and slowly increase the exercise ROM as you feel you can safely control it with good form.

Lengthened Partials are a Fad: There is no research to suggest that lengthened partials are more beneficial than full ROM or varied ROM exercise. They are not a secret tip to unlock hypertrophy gains; they are just an interesting idea that didn't work out.

Movement Impairments Set the Ceiling: Strength is not the only reason exercise ROM may be limited. In fact, it is not even the primary reason. Various restrictions, like limitations in dorsiflexion, hip internal rotation, or thoracic extension, can prevent the body from achieving optimal form and muscle recruitment. Adding a movement prep/corrective exercise warm-up to your strength training routine that specifically addresses these impairments can be a game-changer. The goal is to progress toward fuller ROM without sacrificing form and alignment.

Keep Priorities Straight: ROM likely has only a small influence on hypertrophy, and although strength is ROM-specific, there is some carryover to other ranges. Load, volume, and force are likely to have a greater influence on strength, hypertrophy, and power. When forced to choose temporarily, prioritize progressive overload and rep quality. Expand ROM as soon as form and comfort allow.

Frequently Asked Questions

Is full ROM better for hypertrophy?

• Full and partial ROM likely produce similar hypertrophy, with several studies showing a small edge for full ROM, especially in lower body musculature when loads/volume are reasonably equated. Practically, default to full ROM when form is good and pain-free.

Do partial reps build muscle?

• Yes. Most studies demonstrate similar increases in muscle cross-sectional area or thickness with partial ROM and full ROM programs. Use partials deliberately (overload, range-biasing, or avoidance of certain painful ranges).

Are lengthened partials better than full ROM?

• No! Lengthened partials are only better than shortened partials, but full ROM and varied ROM likely result in superior results.

What is the ideal set range for hypertrophy?

• The ideal weekly set range per muscle group is between 3 - 15 sets per week, depending on experience.

Why don’t some bodybuilders use full ROM on every rep?

• Many do. Others use partials to overload specific ranges, manage joint irritation, or accommodate equipment constraints. Evidence does not show a consistent hypertrophy advantage for shortened/constant-tension partials over full ROM when volume and effort are well-matched.

Is “constant tension” (mid-range partials) superior for growth?

• Based on the currently available evidence, it is unlikely. Although overcoming the amortization may be beneficial for strength and power (not allowing the weights to touch down), a shortened ROM to maintain "constant tension" is likely not optimal for strength, power, or hypertrophy.

Brookbush Institute Perspective

Progressive overload, adequate weekly volume, and optimal recovery are likely the most influential variables for hypertrophy. ROM likely has much less influence. Use the largest ROM you can control without pain as your default, use partial ROM tactically (overload, ROM-specific strength, or avoiding a painful ROM). Most often, ROM is affected by movement impairments, rather than strength, so address any assessed mobility restrictions or compensation patterns with corrective exercises . Lengthened partials are a trend without support. Do not use lengthened partials when full ROM is an option.

Caption: Deep squats for more muscle growth?

Range of Motion and Hypertrophy: Vote-counting Analysis

This vote-counting analysis included all research studies that compared hypertrophy-related outcome measures following programs with exercises performed with different ranges of motion (ROM). Studies that did not include multiple groups comparing at least two different ROMs were excluded. Furthermore, because hypertrophy is a long-term adaptation to exercise, the methodology of the studies had to include a program of at least several weeks. Twelve studies were identified, and three of those studies, Pedrosa et al. (2022), Bloomquist et al. (2013), and Wolf et al. (2025), were included in an additional analysis of "lengthened partial ROM."

• Three studies demonstrate that full ROM exercise increases muscle cross-sectional area (CSA) significantly more than partial ROM, with at least 1 additional study showing a similar trend (that did not reach statistical significance).
• Seven studies demonstrate that full and partial ROM exercise result in similar increases in muscle CSA, including at least one study showing a trend (that did not reach statistical significance) toward more hypertrophy with larger ROM exercise.
• One study showed mixed results with some muscles exhibiting more hypertrophy with heavier partial ROM squats.
• Lengthened partials are likely to result in more hypertrophy than shortened partials; however, lengthened partials, full ROM, and varied ROM programs are likely to result in similar hypertrophy.

Based on this analysis, it is likely that partial and full ROM exercises result in similar hypertrophy; however, several studies suggest that full ROM exercise results in slightly larger improvements. Only one study demonstrated that some muscles may exhibit more hypertrophy with the increased load that can be performed with partial ROM. Last, at the time of this publication, "lengthened partials" were trending as a recommendation for hypertrophy training; however, the research does not support the recommendation of lengthened partials over full ROM or varied ROM exercise.

Based on these findings, the Brookbush Institute recommends performing exercise with the largest ROM that can be performed without pain and with good form (That is, form that is free from signs correlated with dysfunction, injury, or pain). Additionally, increasing load with the goal of increasing strength and hypertrophy is likely to be beneficial, even if it results in a temporary reduction in exercise ROM. Since ROM is likely to have a relatively small influence on hypertrophy outcomes, prioritizing load over full ROM may be beneficial during some portions of a program, with the intent of progressing back to full ROM. Lastly, although the concept of "lengthened partials" has attained some popularity, it is unlikely to be optimal for any goal.

Included Studies

More Hypertrophy with Full ROM

1. Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. European journal of applied physiology, 119, 1933-1942.
2. Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., ... & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240-1250.
3. Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., ... & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250-1260.

Similar Hypertrophy with Full and Partial ROM

1. McMahon, G. E., Morse, C. I., Burden, A., Winwood, K., & Onambélé, G. L. (2014). Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength. The Journal of Strength & Conditioning Research, 28(1), 245-255.
2. Goto, M., Maeda, C., Hirayama, T., Terada, S., Nirengi, S., Kurosawa, Y., ... & Hamaoka, T. (2019). Partial range of motion exercise is effective for facilitating muscle hypertrophy and function through sustained intramuscular hypoxia in young trained men. The Journal of Strength & Conditioning Research, 33(5), 1286-1294.
3. Stasinaki, A. N., Zaras, N., Methenitis, S., Tsitkanou, S., Krase, A., Kavvoura, A., & Terzis, G. (2018). Triceps brachii muscle strength and architectural adaptations with resistance training exercises at short or long fascicle length. Journal of functional morphology and kinesiology, 3(2), 28.
4. Pinto, R. S., Gomes, N., Radaelli, R., Botton, C. E., Brown, L. E., & Bottaro, M. (2012). Effect of range of motion on muscle strength and thickness. The Journal of Strength & Conditioning Research, 26(8), 2140-2145.
5. Valamatos, M. J., Tavares, F., Santos, R. M., Veloso, A. P., & Mil-Homens, P. (2018). Influence of full range of motion vs. equalized partial range of motion training on muscle architecture and mechanical properties. European journal of applied physiology, 118, 1969-1983.
6. Panza, P., Vieira, J. G., Campos, Y., Novaes, M., Novaes, J., & Vianna, J. M. (2025). Effects of final partial range of motion vs. full range of motion resistance training on muscle adaptations in physically active young men: a within-subject study. Retos: nuevas tendencias en educación física, deporte y recreación, (62), 388-397.
7. Wolf, M., Korakakis, P. A., Piñero, A., Mohan, A. E., Hermann, T., Augustin, F., ... & Schoenfeld, B. J. (2025). Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals. PeerJ, 13, e18904.

Mixed Results for Full and Partial ROM

1. Bloomquist, K., Langberg, H., Karlsen, S., Madsgaard, S., Boesen, M., & Raastad, T. (2013). Effect of range of motion in heavy load squatting on muscle and tendon adaptations. European journal of applied physiology, 113, 2133-2142.

Lengthened Partials

1. Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., ... & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250-1260.
2. Sato, S., Yoshida, R., Kiyono, R., Yahata, K., Yasaka, K., Nunes, J. P., ... & Nakamura, M. (2021). Elbow joint angles in elbow flexor unilateral resistance exercise training determine its effects on muscle strength and thickness of trained and non-trained arms. Frontiers in physiology, 12, 734509.
3. Wolf, M., Korakakis, P. A., Piñero, A., Mohan, A. E., Hermann, T., Augustin, F., ... & Schoenfeld, B. J. (2025). Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals. PeerJ, 13, e18904.

Caption: Should you perform pull-ups from a dead-hang? What is the best ROM?

Sample Program

Hypertrophy (Daily Undulation: Hypertrophy with Drop Sets and Max Strength)

• Goal: Hypertrophy
• Experience: Advanced
• Periodization: Daily undulation with true linear auto-regulated progression of intensity.
  • This evidence-based periodization strategy incorporates a moderate load/high-volume day and a heavy-load/low-volume day. Loads should be increased when a set can be performed with good form for a pre-determined number of reps. For example, 12 reps during set 1 on hypertrophy days and 8 reps during set 1 on max strength days. The high-volume (drop-set) days are likely to contribute more to hypertrophy, but require more recovery. The max-strength days will likely contribute more to strength, but will aid in recovery. The pairing of these days, along with an auto-regulated linear progression strategy, may result in significant progress for many months.

Acute Variables:

Day 1: Hypertrophy (High-volume)

• Frequency: Upper/Lower Split, daily undulation, 1 session each/week
• Load: Moderate (70-80% of 1-RM) (with drop sets)
• Reps/set: 6-12 reps/set for general strength. Drop sets: include 2 - 3 "drops" in a load of 20 - 25% for an additional 3-6 reps/load with no rest between drops.
• Reps/set (for Active Rest): 12-20 reps-to-failure/set
• Sets/exercise (or circuits): 2-3 sets/muscle group.
• Rest between circuits: 1-3 minutes
• Rest between exercises: 30-60 seconds between exercises
• Rep Tempo: Controlled tempo with max velocity concentric (1:0:MaxV)
• Training Time: 20 - 40 minutes (excluding warm-up)
• Execution Style: Circuit training format

Day 2: Max Strength (Low-volume)

• Frequency: Upper/Lower Split, 1 session each/week
• Load: Heavy (80 - 95% of 1-RM)
• Reps/set: 3-8 reps-to-failure/set for heavy loads
• Reps/set (for Active Rest): 20 reps-to-failure/set
• Sets/exercise (or circuits): 2-4 circuits (sets/muscle group)
• Rest between exercises: 30-60 seconds between exercises, circuit training
• Rest between Circuits: 1 - 3 minutes
• Rep Tempo: As fast as can be controlled (X:X:X)
• Training Time: 30 – 50 minutes (excluding warm-up).

Exercise Routine:

Upper Body (Days 1 and 3)

Warm-up

• Focus: Overhead Squat Assessment Sign: Scapula elevates (Scapulothoracic mobility)

Note: Ideally, the strength training routine would be preceded by a corrective exercise/movement preparation routine that is tailored to the client based on a movement assessment.

1. Release: Self-administered release of levator scapulae
2. Release: Self-administered release of rhomboids
3. Release: Self-administered release of pectoralis minor
4. Mobilization: Self-administered thoracic mobilization
5. Isolated Activation: Deep cervical flexor activation
6. Isolated Activation: Serratus anterior activation (wall slides)
7. Core Integration: Ball cobras
8. Subsystem Integration: Squat and unilateral rows

Day 1 Strength: Hypertrophy with Drop Sets

• Back (with Drop Sets): Suspension row  - Note: Drop Sets can be accomplished by getting sequentially more vertical (progress by increasing load, increasing sets/muscle group, and/or exercise progression: rope row on 1-leg ).
• Chest (with Drop Sets): Incline dumbbell press (progress by increasing load, increasing sets/muscle group, and/or exercise progression: alternating dumbbell press )
• Active Rest (Corrective/Core): Alternating horizontal abduction (progress by increasing load, increasing sets/muscle group, and/or exercise progression: single-leg alternating horizontal abduction )
• Shoulder: Curl to press (progress by increasing load, increasing sets/muscle group, and/or exercise progression: unilateral curl to press )
• Active Rest (Corrective/Core): Kneeling chop pattern (progress by increasing load, increasing sets/muscle group, and/or exercise progression: single-leg chop pattern )

Day 2 Strength: Maximum Strength

Note the difference in exercise selection from phase 1 to phase 2 (rows have replaced pull-ups, and bench press has replaced dumbbell press). These exercises are more stable, but also incorporate shorter ROMs that allow for substantially heavier loads.

• Back: Bench supported bent-over unilateral dumbbell row (progress by increasing load -weighted, increasing sets/muscle group; alternative exercise: machine rows)
• Chest: Bench press  (progress by increasing load, increasing sets/muscle group; alternative exercise: machine chest press)
• Active Rest (Corrective/Core): Horizontal pull-up (progress by increasing band resistance, increasing sets/muscle group, and/or exercise progression: Horizontal pull-up with feet on ball )
• Active Rest (Corrective/Core): Prone ball scaption  (progress by increasing duration, increasing sets/muscle group, and/or exercise progression)

Note: Active Rest (Corrective Exercise): Active rest is appropriate when trying to ensure there is at least 3 minutes of rest between exercises that target some or all of the same muscles in a circuit. Generally, the Brookbush Institute recommends using a core or corrective exercise during active rest to increase the utility of the exercise selected. We do not recommend foam rolling or stretching techniques because some studies have demonstrated that inter-set use of these techniques has reduced performance in subsequent sets.

Lower Body (Days 2 and 4)

Optional Warm-up (1-2 sets in circuit)

• Focus: Overhead Squat Assessment Sign: Excessive forward lean (Ankle mobility)

Note: Ideally, the strength training routine would be preceded by a corrective exercise/movement preparation routine that is tailored to the client based on a movement assessment.

1. Release: Self-myofascial release of the gastrocnemius
2. Release: Self-myofascial release of fibularis
3. Lengthening: Modified calf stretch
4. Isolated Activation: Tibialis anterior activation (unequipped)
5. Isolated Activation: Tibialis posterior activation (unequipped)
6. Core Integration: Ball bridges
7. Subsystem integration: Squat to row

Phase 1 Strength: Hypertrophy/Power Stability

• Legs (Strength): Lunges (progress by increasing load, increasing sets/muscle group, and/or exercise progression: front track transverse plane lunge )
• Active Rest (Corrective/Core): Side-plank with bottom leg on the ground and top leg straight and abducted (progress by increasing duration, increasing sets/muscle group, and/or exercise progression: side-plank with top leg performing abduction)
• Legs (Power Stability): Single leg touchdown (progress by increasing load, increasing sets/muscle group, and/or exercise progression: single-leg touchdown with posterior pull )
• Active Rest (Corrective/Core): Heel walks (progress by increasing duration, increasing sets/muscle group, and/or exercise progression: forward hops )

Phase 2 Strength: Maximum strength/Maximum power

Note the difference in exercise selection from phase 1 to phase 2 (back squats have replaced front rack reverse lunge). This exercise is more stable, but also incorporates shorter ROMs that allow for substantially heavier loads.

Max Strength/Power Training (PAP) Routine

• Legs (Strength): Back squat (progress by increasing load, sets/muscle group, alternative: leg press)
• Active rest/Corrective: Standing anti-rotation chops (progress by increasing load, increasing sets/muscle group, and/or exercise progression: single-leg standing anti-rotation chops )
• Legs (Power): Deadlifts (progress by increasing the height of the box, increasing the height of the landing box, alternative: Deadlifts with posterior pull )
• Active rest/Corrective: Miniband shuffles (progress by increasing band thickness, increasing sets/muscle group, and/or exercise progression: monster walks )

Note: For strength goals, progressing load should be the priority. Sets/exercise can also be increased, especially when lifting with very heavy loads, resulting in 1-4 reps/set.

Note: For power goals, the goal is to increase speed, height, or distance in the same amount of time. Additional reps may be added, but only if speed can be maintained. Adding load should only be considered when there is no other option.

Note: Active Rest (Corrective Exercise): Active rest is appropriate when trying to ensure there is at least 3 minutes of rest between exercises that target some or all of the same muscles in a circuit. Generally, the Brookbush Institute recommends using a core or corrective exercise during active rest to enhance the utility of the selected exercise. We do not recommend foam rolling or stretching techniques because some

Caption: Full range of motion incline bench press

Annotated Bibliography

More Hypertrophy with Full ROM

Squats with full ROM result in more hypertrophy for some muscles when compared to half-squats.

Kubo et al. compared 17 healthy, physically active males (mean age: 20.9 ± 0.8 years) who had not engaged in regular exercise for at least 1 year. Participants were randomly assigned to a full squat group or a half squat group for 10 weeks, 2 sessions/week for a total of 20 sessions. The full squat protocol included full ROM squats to approximately 140° knee flexion. The half squat protocol included a half ROM squat to approximately 90° knee flexion. The exercise protocol included 3 sets, 10 reps/set at 60% of 1-RM loads in the first week; 3 sets, 8 reps/set at 70% 1-RM loads in the 2nd week; 3 sets, 8 reps/set at 80% of 1-RM loads in the 3rd week; and 3 sets, 8 reps/set at 90% of 1-RM loads at the beginning of the 4th week. If the participants were able to perform 3 sets of 8 reps, then the load was increased by 5 kg during the next session. The findings demonstrated that both groups significantly increased 1-RM strength for both squat variations, with the full squat group exhibiting significantly larger increases. Additionally, both groups exhibited significant increases, but the full squat ROM group exhibited larger increases in adductor muscle and gluteus maximus muscle volume (measured with MRI). Both groups exhibited significant and similar increases in quadriceps muscle volume, and neither group exhibited significant changes in hamstring muscle volume (15).

• Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. European journal of applied physiology, 119, 1933-1942.

Deep squats resulted in significantly larger increases in hypertrophy; however, shallow squats (with a heavier load) resulted in more hypertrophy for the posterior thigh muscles.

Bloomquist et al. compared 17 healthy males (age: 25 ± 6 years) who had not participated in squat training more than once a week or participated in strength or power sports in the previous 6 months. Participants were randomly assigned to a deep squat group or a shallow squat group for 12 weeks, 3 sessions/week, for a total of 36 sessions. The findings demonstrated that increases in 1-RM strength were ROM-specific. Anterior thigh muscle cross-sectional area (CSA) (measured with MRI) increased at 2 sites for the shallow squat group, 3 sites for the deep squat group, and the increases were larger for the deep squat group. Conversely, only the shallow squat group exhibited a significant increase in posterior thigh muscle CSA, but only at one site. Only the deep squat group reached statistically significant increases in lean body mass; however, changes in body mass were not significant for either group. The pennation angle of the anterior thigh muscles significantly changed for both groups; however, patellar tendon CSA did not (9).

• Bloomquist, K., Langberg, H., Karlsen, S., Madsgaard, S., Boesen, M., & Raastad, T. (2013). Effect of range of motion in heavy load squatting on muscle and tendon adaptations. European journal of applied physiology, 113, 2133-2142.

Overhead triceps extensions result in more hypertrophy than triceps pressdowns.

Maeo et al. compared 14 males (age: 23.0 ± 1.4 years) and 7 females (age: 24.3 ± 1.6 years). All participants had both arms randomly assigned to either an overhead triceps press protocol or a triceps pressdown protocol for 12 weeks, with 2 sessions/week and 2-7 days of recovery between sessions. The overhead triceps press protocol included cable machine overhead triceps press with the shoulder at 180°, and 90-0° of elbow extension. The triceps pressdown included cable machine triceps pressdowns with the shoulder at 0°, and 90-0° of elbow extension. Both protocols were performed for 5 sets, 10 reps/set, 50-70% of 1-RM loads, with a moderate (2:0:2) tempo, and moderate (2 min) rest between sets. Outcome measures included relative and absolute training load, 1-RM strength for the overhead press and triceps pressdown, and muscle volume of the triceps brachii (long head, lateral head, and medial head). The findings demonstrated that the relative training load increased similarly for both protocols; however, the absolute training load increased significantly more following the triceps pressdown protocol. Additionally, 1-RM strength increased similarly for both protocols, but triceps brachii muscle volume increased significantly more following the overhead triceps press protocol (???).

• Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., ... & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240-1250.

Leg extensions with full ROM, varied ROM, or lengthened partial ROM increase hypertrophy more than training with a shortened partial ROM.

An RCT by Valamatos et al. compared 19 male novice exercisers with no history of injury or musculoskeletal/orthopedic disorders. All participants were randomly assigned to either a control group (age: 26.6 ± 5.2 years) or a training group (age: 21.6 ± 3.5 years) for 15 weeks, with 3 sessions/week, totaling 45 sessions. The control group performed no additional activity. The training group had both legs randomly assigned to leg extensions with full ROM (0-100°) and leg extensions with partial ROM (0-60°). The full ROM leg extensions were performed for 2-5 sets, 6-10 reps/set, with short (1 min) rest between sets. The partial ROM leg extensions were performed for 2-7 sets, 10-15 reps/set (volume matched), with short (1 min) rest between sets. Outcome measures included knee extension torque and changes in muscle fascicle length, pennation angle, and CSA. The findings demonstrated that the pennation angle changed significantly and similarly for both the full and partial ROM legs; however, fascicle length increased significantly for the full ROM leg, but remained unchanged for the partial ROM leg. The CSA of the vastus lateralis increased significantly and similarly for the full and partial ROM groups when compared to the control group. Knee extension torque increased significantly and similarly in the full and partial ROM groups when compared to the control group (???). In summary, research suggests that knee extension strength may increase most in the ROM trained, or may not increase in the ROM that is not trained. Most studies suggest that training through a full ROM is likely most effective for improving strength. Hypertrophy may be less influenced by ROM; however, the study by Pedrosa et al. (2022) suggests that training with a full ROM, varied ROM, or lengthened partial ROM may be more effective for increasing hypertrophy than training in a shortened partial ROM. Considering these findings, training with a full ROM is likely the best recommendation that can be made for optimizing strength and hypertrophy.

• Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., ... & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250-1260.

Similar Hypertrophy with Full and Partial ROM

Squats with full and partial ROM result in statistically similar hypertrophy, with a trend toward more hypertrophy for the full ROM group.

An RCT by McMahon et al. compared 26 healthy males and females (age: 19 ± 3.4 years) with no history of musculoskeletal, neurological, inflammatory, or metabolic disorders. Participants were randomly assigned to a control group (no additional activity), a short ROM group (50° knee flexion), or a large ROM group (90° knee flexion) for 8 weeks, 3 sessions/week (including 1 home session) for a total of 24 sessions. All participants performed the same lower body resistance training protocol with either 50° or 90° knee flexion during back squats, knee extensions, Bulgarian split squats, bilateral and unilateral Sampson chair (a.k.a. wall sits), leg press, and dumbbell lunges for 3 sets, 10 reps/set, 80% of 1-RM loads, with a moderate (60-90 sec) rest between sets, and a moderate (1:2:1) tempo. The findings demonstrated that both exercise groups exhibited significant increases in ROM-specific 1-RM strength, muscle CSA, and pennation angle (measured with ultrasonography). The large ROM group exhibited a trend toward larger increases; however, following 4 weeks of detraining, both groups had returned to baseline values similar to the control group. Additionally, both groups exhibited a significant and similar decrease in subcutaneous fat (measured with ultrasonography) that persisted during the detraining period (14).

• McMahon, G. E., Morse, C. I., Burden, A., Winwood, K., & Onambélé, G. L. (2014). Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength. The Journal of Strength & Conditioning Research, 28(1), 245-255.

Barbell lying triceps extensions with full and partial ROM result in similar hypertrophy.

An RCT by Goto et al. compared 44 resistance-trained males (age: 21.6 ± 1.3 years) with no history of musculoskeletal injuries of the upper extremity. All participants were randomly assigned to either a partial range of motion (ROM) group or a full ROM group, with 3 sessions/week for 8 weeks. The full ROM group performed barbell lying triceps extensions from 45 - 180° of elbow flexion. The partial ROM group performed barbell lying triceps extensions from 45 - 90° of elbow flexion. Both groups performed 3 sets, 8 reps-to-failure/set, with 8-RM loads, and a moderate (1:0:1) tempo, with short (1 min) rest between sets. Outcome measures included changes in right triceps brachii oxygenated hemoglobin, post-exercise concentrations of blood lactate, CSA of the triceps brachii, triceps brachii isometric and isokinetic 1-RM strength, and EMG activity of the triceps brachii. The findings demonstrated that the mean area under the oxygenated hemoglobin (Oxy-Hb) curve was significantly higher for the partial ROM group; however, post-exercise concentrations of blood lactate increased significantly and similarly for both groups. The CSA of the triceps brachii increased significantly and similarly for both groups. Triceps brachii isometric 1-RM strength increased significantly more following the partial ROM group; however, triceps brachii isokinetic strength increased significantly and similarly for both groups. EMG activity of the triceps brachii was significantly higher for the partial ROM group. Note that the larger increase in isometric strength and EMG activity for the partial ROM group was likely due to heavier loads (???).

• Goto, M., Maeda, C., Hirayama, T., Terada, S., Nirengi, S., Kurosawa, Y., ... & Hamaoka, T. (2019). Partial range of motion exercise is effective for facilitating muscle hypertrophy and function through sustained intramuscular hypoxia in young trained men. The Journal of Strength & Conditioning Research, 33(5), 1286-1294.

Overhead triceps extensions and triceps pressdowns result in similar hypertrophy.

Stasinaki et al. compared 9 female novice exercisers (age: 19.3 ± 0.4 years) with no history of neuromuscular conditions. All participants had both arms randomly assigned to either a tricep pressdown protocol or an overhead tricep press protocol for 6 weeks, with 2 sessions/week. Participants performed a general warm-up (including static stretching and pushups against the wall for 1 set, 10 reps/set). Following the warm-up all participants performed cable pushdowns from 90-170° of elbow extension, for 6 sets, 6 reps-to-failure/set, 85% of 1-RM loads, and moderate (2 min) rest between sets, followed by overhead triceps press from 30-110° of elbow extension for 6 sets, 6 reps-to-failure/set, 85% of 1-RM loads, and moderate (2 min) rest/set. Outcome measures included elbow extension 1-RM strength, triceps muscle thickness, and fascicle length at 50% and 60% the length of the upper arm. The findings demonstrated that elbow extension 1-RM strength increased significantly and similarly for both protocols. Fascicle length did not change for either protocol; however, triceps muscle thickness (measured with US) increased significantly and similarly for both protocols (???).

• Stasinaki, A. N., Zaras, N., Methenitis, S., Tsitkanou, S., Krase, A., Kavvoura, A., & Terzis, G. (2018). Triceps brachii muscle strength and architectural adaptations with resistance training exercises at short or long fascicle length. Journal of functional morphology and kinesiology, 3(2), 28.

Barbell preacher curls with full and partial ROM biceps resulted in similar increases in hypertrophy.

An RCT by Pinto et al. compared 40 male novice exercisers with no history of any clinical conditions. Participants were randomly assigned to a full ROM group (age: 21.7 ± 3.5 years), a partial ROM group (21.7 ± 3.3 years), or a control group (24.5 ± 2.9 years), for 10 weeks, 2 sessions/week, with at least 48 hours of recovery between sessions. The control group performed no additional activity. The full ROM group performed barbell preacher curls from 0 ° to 130° of elbow flexion, the partial ROM group performed barbell preacher curls from 50 ° to 100° of elbow flexion, and both groups performed 2-4 sets with 8-20 RM loads. A linear periodization model was used for acute variables, including the number of sets increasing from 2 sets (weeks 1 and 2) to 4 sets (weeks 9–10), and the number of reps-to-failure decreasing from 20 reps/set (weeks 1 and 2) to 8 reps/set (weeks 9 and 10). Outcome measures included elbow flexor 1-RM strength and elbow flexor muscle thickness. The findings demonstrated that elbow flexor 1-RM strength increased significantly more for the full ROM group when compared to the partial ROM and control groups. However, elbow flexor muscle thickness (hypertrophy) increased significantly and similarly for the full and partial ROM groups when compared to the control group (???).

• Pinto, R. S., Gomes, N., Radaelli, R., Botton, C. E., Brown, L. E., & Bottaro, M. (2012). Effect of range of motion on muscle strength and thickness. The Journal of Strength & Conditioning Research, 26(8), 2140-2145.

Leg extensions with full and partial ROM resulted in similar increases in hypertrophy.

An RCT by Valamatos et al. compared 19 male novice exercisers with no history of injury or musculoskeletal/orthopedic disorders. All participants were randomly assigned to either a control group (age: 26.6 ± 5.2 years) or a training group (age: 21.6 ± 3.5 years) for 15 weeks, with 3 sessions/week, totaling 45 sessions. The control group performed no additional activity. The training group had both legs randomly assigned to leg extensions with full ROM (0-100°) and leg extensions with partial ROM (0-60°). The full ROM leg extensions were performed for 2-5 sets, 6-10 reps/set, with short (1 min) rest between sets. The partial ROM leg extensions were performed for 2-7 sets, 10-15 reps/set (volume matched), with short (1 min) rest between sets. Outcome measures included knee extension torque and changes in muscle fascicle length, pennation angle, and CSA. The findings demonstrated that the pennation angle changed significantly and similarly for both the full and partial ROM legs; however, fascicle length increased significantly for the full ROM leg, but remained unchanged for the partial ROM leg. The CSA of the vastus lateralis increased significantly and similarly for the full and partial ROM groups when compared to the control group. Knee extension torque increased significantly and similarly in the full and partial ROM groups when compared to the control group (???).

• Valamatos, M. J., Tavares, F., Santos, R. M., Veloso, A. P., & Mil-Homens, P. (2018). Influence of full range of motion vs. equalized partial range of motion training on muscle architecture and mechanical properties. European journal of applied physiology, 118, 1969-1983.

Leg extensions with full and partial ROM result in similar hypertrophy. Biceps preacher curls with full and partial ROM did not result in any significant hypertrophy in this study.

Panza et al. compared 10 recreationally trained males (age: 22.9 ± 2.47 years). Participants were randomly assigned to a full ROM group or a partial end-ROM group for 6 weeks, 3 sessions/week, with 48 hours of recovery between each session. The full ROM group performed preacher curls from 0-135° of elbow flexion and leg extensions from 90-0° of knee flexion. The partial ROM group performed preacher curls from 58-135° of elbow flexion and leg extensions from 45-0° of knee flexion. All exercises were performed for 3 sets, 12 reps/set, with 60% of 1-RM loads, and moderate (2 min) rest between sets. Outcome measures included 1-RM strength for preacher curls and leg extensions, as well as changes in the CSA of the elbow flexors and quadriceps muscles. The findings demonstrated that 1-RM strength for preacher curls and leg extensions was similar for both groups. The CSA of the elbow flexors increased significantly and similarly for both groups. The CSA of the knee extensors remained unchanged for both groups (???).

• Panza, P., Vieira, J. G., Campos, Y., Novaes, M., Novaes, J., & Vianna, J. M. (2025). Effects of final partial range of motion vs. full range of motion resistance training on muscle adaptations in physically active young men: a within-subject study. Retos: nuevas tendencias en educación física, deporte y recreación, (62), 388-397.

Wolf et al. compared the limbs of 25 experienced participants (age: 18 - 40 years) recruited from the researchers’ personal networks, participation in previous studies by the researchers, and additional recruitment via social media posts. Participants reported no history of cardiorespiratory or musculoskeletal disorders, performance of at least one upper-body resistance training session/week on more than 80% of weeks over the past 6 months, and no use of illegal anabolic steroids or other agents known to enhance muscle size currently or in the previous year. Participants were also instructed to abstain from creatine monohydrate or other supplementation known to contribute to hypertrophy. All participants had their upper limbs randomly assigned to a lengthened partial ROM and full ROM protocol, for 2 supervised sessions/week, with a minimum of 48 hours between sessions, for 8 weeks. All participants completed upper body training sessions (Day 1: Flat machine chest press, bench dumbbell press, dumbbell overhead triceps extensions, dumbbell supinating curl; Day 2: Incline machine chest press, cable single arm pulldown, cable pushdown, Bayesian curl) for 4 sets, 5-15 reps-to-failure/set, with a moderate (2:1:1) tempo, and a short (1 min) rest before switching to the other limb. Outcome measures included anthropometry, muscle thickness using B-mode ultrasound imaging, and 10-RM strength. The findings demonstrated that both groups exhibited significant and similar increases in hypertrophy and strength.

• Wolf, M., Korakakis, P. A., Piñero, A., Mohan, A. E., Hermann, T., Augustin, F., ... & Schoenfeld, B. J. (2025). Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals. PeerJ, 13, e18904.

Mixed Results for Full and Partial ROM

Deep squats resulted in significantly larger increases in hypertrophy; however, shallow squats (with a heavier load) resulted in more hypertrophy for the posterior thigh muscles.

Bloomquist et al. compared 17 healthy males (age: 25 ± 6 years) who had not participated in squat training more than once a week or participated in strength or power sports in the previous 6 months. Participants were randomly assigned to a deep squat group or a shallow squat group for 12 weeks, 3 sessions/week, for a total of 36 sessions. The findings demonstrated that increases in 1-RM strength were ROM-specific. Anterior thigh muscle CSA (measured with MRI) increased at 2 sites for the shallow squat group, 3 sites for the deep squat group, and the increases were larger for the deep squat group. Conversely, only the shallow squat group exhibited a significant increase in posterior thigh muscle CSA, but only at one site. Only the deep squat group reached statistically significant increases in lean body mass; however, changes in body mass were not significant for either group. The pennation angle of the anterior thigh muscles significantly changed for both groups; however, patellar tendon CSA did not (9).

• Bloomquist, K., Langberg, H., Karlsen, S., Madsgaard, S., Boesen, M., & Raastad, T. (2013). Effect of range of motion in heavy load squatting on muscle and tendon adaptations. European journal of applied physiology, 113, 2133-2142

Lengthened Partials

LEg Extensions with full ROM, varied ROM, or lengthened partial ROM may be more effective for increasing hypertrophy than training in a shortened partial ROM

An RCT by Valamatos et al. compared 19 male novice exercisers with no history of injury or musculoskeletal/orthopedic disorders. All participants were randomly assigned to either a control group (age: 26.6 ± 5.2 years) or a training group (age: 21.6 ± 3.5 years) for 15 weeks, with 3 sessions/week, totaling 45 sessions. The control group performed no additional activity. The training group had both legs randomly assigned to leg extensions with full ROM (0-100°) and leg extensions with partial ROM (0-60°). The full ROM leg extensions were performed for 2-5 sets, 6-10 reps/set, with short (1 min) rest between sets. The partial ROM leg extensions were performed for 2-7 sets, 10-15 reps/set (volume matched), with short (1 min) rest between sets. Outcome measures included knee extension torque and changes in muscle fascicle length, pennation angle, and CSA. The findings demonstrated that the pennation angle changed significantly and similarly for both the full and partial ROM legs; however, fascicle length increased significantly for the full ROM leg, but remained unchanged for the partial ROM leg. The CSA of the vastus lateralis increased significantly and similarly for the full and partial ROM groups when compared to the control group. Knee extension torque increased significantly and similarly in the full and partial ROM groups when compared to the control group (???).

• Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., ... & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250-1260.

Bicep curls with lengthened partial ROM may result in more hypertrophy than biceps curls with shortened partial ROM.

Sato et al. compared 32 male and female novice exercisers with no history of musculoskeletal, neuromuscular, or chronic diseases. All participants were randomly assigned to a control group (age: 21.1 ± 0.6 years), a lengthened ROM group (age: 20.7 ± 0.9 years), or an end ROM group (age: 21.4 ± 1.4 years), for 5 weeks, 2 sessions/week, for 10 total sessions. The control group performed no additional activity. The lengthened ROM group performed preacher curls from 0-50° of elbow flexion. The shortened joint ROM group performed preacher curls from 80 - 130° of elbow flexion. All curls were performed for 3 sets, 10 reps/set, with a moderate (2:0:2) tempo, and long (3 min) rest between sets. Outcome measures included total loads lifted, average biceps brachii and brachialis muscle thickness, and maximal voluntary contraction torque. The findings demonstrated that the total loads lifted were similar for both preacher curl groups. However, maximal voluntary contraction torque and average biceps brachii and brachialis muscle thickness (hypertrophy) increased significantly more during the lengthened ROM group when compared to the shortened ROM and control groups (???)

• Sato, S., Yoshida, R., Kiyono, R., Yahata, K., Yasaka, K., Nunes, J. P., ... & Nakamura, M. (2021). Elbow joint angles in elbow flexor unilateral resistance exercise training determine its effects on muscle strength and thickness of trained and non-trained arms. Frontiers in physiology, 12, 734509.

Upper body training with full and lengthened partial ROM results in similar improvements in strength and hypertrophy.

Wolf et al. compared the limbs of 25 experienced participants (age: 18 - 40 years) recruited from the researchers’ personal networks, participation in previous studies by the researchers, and additional recruitment via social media posts. Participants reported no history of cardiorespiratory or musculoskeletal disorders, performance of at least one upper-body resistance training session/week on more than 80% of weeks over the past 6 months, and no use of illegal anabolic steroids or other agents known to enhance muscle size currently or in the previous year. Participants were also instructed to abstain from creatine monohydrate or other supplementation known to contribute to hypertrophy. All participants had their upper limbs randomly assigned to a lengthened partial ROM and full ROM protocol, for 2 supervised sessions/week, with a minimum of 48 hours between sessions, for 8 weeks. All participants completed upper body training sessions (Day 1: Flat machine chest press, bench dumbbell press, dumbbell overhead triceps extensions, dumbbell supinating curl; Day 2: Incline machine chest press, cable single arm pulldown, cable pushdown, Bayesian curl) for 4 sets, 5-15 reps-to-failure/set, with a moderate (2:1:1) tempo, and a short (1 min) rest before switching to the other limb. Outcome measures included anthropometry, muscle thickness using B-mode ultrasound imaging, and 10-RM strength. The findings demonstrated that both groups exhibited significant and similar increases in hypertrophy and strength.

• Wolf, M., Korakakis, P. A., Piñero, A., Mohan, A. E., Hermann, T., Augustin, F., ... & Schoenfeld, B. J. (2025). Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals. PeerJ, 13, e18904.

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