Dumbbell Empty Can Raise

Body region

• Shoulders

Muscles

Main

• Deltoid
• Supraspinatus

Helps

• Serratus Anterior
• Trapezius

Holds

• Rectus Abdominis

Equipment

• Dumbbells

Technique

1. Stand tall with a light dumbbell in each hand, arms by your sides.
2. Turn your thumbs down as if emptying a can, with the arms angled about 30 degrees in front of your body.
3. Raise the arms to shoulder height with the elbows nearly straight.
4. Pause briefly, then lower slowly to the start.

Cues

• Use light dumbbells and stop at shoulder height.
• Keep the shoulders down away from the ears.
• Lead with the hands slightly in front of the body, not straight out to the sides.
• If you feel a pinch at the top of the shoulder, turn the thumbs up (full can) or lower the range.

Common mistakes

• Raising above shoulder height, which can pinch the tendons.
• Shrugging the shoulders to lift the weight.
• Swinging the body to move heavier dumbbells.
• Bending the elbows to turn it into a press.

Alternatives

• Lateral Raise
• Dumbbell Front Raise
• Side-Lying Dumbbell External Rotation