The Importance of Training in Different Ranges of Motion
Most lifters repeat the same movements week after week without considering which range of motion (ROM) they are actually training. But your muscles don’t just work in one position—they function across a full spectrum of motion: the lengthened range, mid-range, and shortened range.
Training in all three ranges of motion is key to building muscle growth, strength, and joint health. Here’s why.
What Are the Different Ranges of Motion?
1. Lengthened Range
The muscle is stretched under tension.
Examples: bottom of a squat, stretch in a dumbbell chest fly, deep position of an RDL.
Benefits: builds strength where the muscle is weakest, stimulates the most hypertrophy, and reinforces tendons and connective tissue.
2. Mid-Range
The strongest and most forceful part of the movement.
Examples: pressing through the middle of a bench press, midpoint of a curl.
Benefits: maximizes overall strength and power, transfers best to big lifts.
3. Shortened Range
The peak contraction where the muscle is fully squeezed.
Examples: top of a leg extension, cable fly squeeze, peak of a curl.
Benefits: improves muscle definition, enhances the mind-muscle connection, and helps finish reps with control.
Why You Should Train in All Ranges of Motion
Complete Muscle Development
Training the lengthened, mid, and shortened ranges ensures you recruit and challenge every fiber of the muscle for balanced hypertrophy.Breaking Plateaus
Sticking points in lifts usually happen because one range is undertrained. Targeting all ranges removes weaknesses and improves strength across the full movement.Stronger Joints and Tendons
Strengthening muscles in the stretched position (lengthened range) improves durability and reduces the risk of injuries.Better Athletic Performance
Sports and life involve moving through multiple ranges of motion. Training them all prepares your body for real-world strength and power.
How to Train Different Ranges of Motion
Use Smart Equipment: Machines like Prime SmartStrength allow you to bias load into lengthened, mid, or shortened ranges.
Vary Your Exercises: Example for chest →
Dumbbell fly (lengthened)
Barbell bench press (mid)
Cable crossover squeeze (shortened)
Rotate Your Focus: Program cycles where each range gets emphasized to ensure balanced growth and strength.
Key Takeaway
If you only ever train the mid-range of an exercise, you’re leaving gains on the table. To maximize muscle growth, strength, and injury prevention, train your muscles in the lengthened, mid, and shortened ranges of motion.
By applying this principle, you’ll build a physique that’s not only bigger and stronger—but also more resilient and capable in everyday life.
