Why keep the thumbs up instead of pointing them down?

Thumbs up turns the upper arm outward, which keeps the shoulder blade in a better position as the arm rises. A study of shoulder blade motion in 20 participants found more forward tipping and inward rotation of the shoulder blade during the thumbs-down empty can than during the full can, positions that narrow the space the supraspinatus tendon passes through.

How is it different from a lateral raise?

The full can keeps the thumbs up, lets the arms travel slightly forward of straight out to the side, and uses a much lighter load to train the rotator cuff and shoulder control. The Dumbbell Lateral Raise is the better choice for building side delt size, and the two work well together in the same program.

How heavy should the dumbbells be?

Light enough to do 10 to 20 slow reps without shrugging or swinging, which for most people means somewhere around 2 to 5 pounds per hand. Add weight only when the last reps still look clean and the shoulder feels fine the next day.

Should I raise my arms higher than shoulder height?

Shoulder height is the standard top position for this exercise. The rotator cuff does most of its lifting work low in the range, while higher reaches shift more of the job to the deltoid and shoulder blade muscles, so there is little to gain from going above it, especially with a sore shoulder.

Where does it fit in a workout?

It works well as part of a warm-up before pressing or overhead work, or as a light accessory at the end of an upper body session for 2 to 3 sets. Because the load is small, it can also be done on most training days without adding much fatigue.

Can I do it one arm at a time?

Yes. Working one arm at a time lets you focus on a weaker or recovering shoulder, and holding a wall or a rack with the free hand makes it easier to keep the torso still.

Dumbbell Full Can Raise

What Is the Dumbbell Full Can Raise?

Dumbbell Full Can Raise is an isolation exercise that primarily targets the shoulders and also engages the rotator cuff and the muscles that rotate the shoulder blades. It is a beginner-level movement done standing with a light dumbbell in each hand, raising straight arms to shoulder height with the thumbs pointing up.

The name comes from the hand position: with the thumbs up, each hand looks as if it is holding a full can upright. That turns the upper arm outward, which helps keep the top of the arm bone clear of the bony roof of the shoulder as the arm rises. It is the thumbs-up counterpart to the empty can, where the thumbs point down as if pouring the can out. Physical therapists and coaches use it to strengthen the supraspinatus, the small rotator cuff muscle on top of the shoulder blade that helps start lifting the arm, and it is a staple of shoulder rehab, prehab for throwing and overhead athletes, and warm-ups before pressing.

Rehab programs usually run it in the scapular plane, about 30 degrees forward of straight out to the side, which is the angle the shoulder blade naturally sits at, so keeping the arms slightly forward of the body line rather than directly out to the sides suits it best. In a fine-wire EMG study of 22 healthy adults raising a light weight in the scapular plane, the full can drew as much supraspinatus activity as the thumbs-down empty can, with less middle and rear deltoid activity. The deltoid still does most of the lifting, while the infraspinatus and teres minor hold the outward rotation and the serratus anterior and trapezius rotate the shoulder blade upward.

It is not a stand-in for the Dumbbell Lateral Raise when the goal is bigger side delts, because the load stays light and the point is control rather than overload. It suits anyone who presses, throws or lifts overhead, beginners learning to raise the arm without shrugging, and people returning from shoulder irritation once a clinician has cleared them for loaded work. Anyone who cannot yet reach shoulder height without pain can start with no weight or with Band Shoulder External Rotation.

Muscles Worked

MuscleActivation

Deltoid: Primary
Infraspinatus: High
Serratus Anterior: Medium
Upper Trapezius: Medium
Lower Trapezius: Low
Teres Minor: Low
Rhomboid Major: Minimal

Instructions

Stand tall with your feet about hip-width apart, holding a light dumbbell in each hand with your arms hanging at your sides and your palms facing your thighs.
Set your shoulders down and away from your ears and brace your midsection lightly so your torso stays still.
Keep your arms straight with relaxed elbows and your thumbs pointing forward.
Raise both arms out to the sides and slightly forward, turning the thumbs to point up toward the ceiling as the arms rise.
Lift until your hands reach shoulder height and your arms are about parallel to the floor, without shrugging.
Pause briefly at the top with your thumbs still pointing up.
Lower the dumbbells slowly along the same path back to your sides.
Breathe out as you lift and in as you lower, and repeat for the planned reps.

Common Mistakes

Shrugging the shoulders
Letting the shoulders rise toward the ears hands the work to the upper trapezius instead of the rotator cuff and deltoid.
Letting the thumbs turn down
Rotating the hands so the thumbs point down turns it into the empty can, which tips the shoulder blade forward and crowds the space under the top of the shoulder.
Using dumbbells that are too heavy
A heavy load makes the deltoid and traps take over and usually forces a shrug or a swing, defeating the point of the exercise.
Swinging the torso
Leaning back or bouncing at the knees to get the weights up uses momentum and loads the lower back instead of the shoulder.
Dropping the weights on the way down
Letting the arms fall to the sides skips the controlled lowering that builds much of the rotator cuff control this exercise is used for.

Injuries

Dumbbell Full Can Raise is a low risk exercise when performed with proper technique. The load is light, and the thumbs-up position keeps the upper arm turned outward, which leaves more room for the rotator cuff tendons under the top of the shoulder than the thumbs-down empty can does.

The usual strain points are the top of the shoulder, where a pinching feeling means the arm is rotating inward or the weight is too heavy, the neck and upper trapezius when the shoulders shrug, and the lower back when the torso swings the weights up. Choose dumbbells light enough to lift with a still body, keep the thumbs pointing up the whole way, stop at shoulder height and lower slowly.

To make it easier, do it with no weight, one arm at a time, or through a shorter range that stays pain-free, or build external rotation strength first with Band Shoulder External Rotation or Dumbbell Side-Lying Shoulder External Rotation. To progress, add a pause at the top, slow the lowering phase, or move to the Lying Prone Y Raise once the standing version feels easy.

Stop if you feel sharp or pinching pain at the top of the shoulder, especially in the middle of the lift, or pain that is still raised the next day. Night pain, pain at rest, or weakness that keeps you from lifting the arm should be checked by a doctor or physical therapist before you load the shoulder again.

Overview

Primary Focus: Shoulders
Equipment: Dumbbell
Modality: Strength
Difficulty: Beginner

Alternative Exercises

Other Names for the Dumbbell Full Can Raise

The Dumbbell Full Can Raise is also known as:

Dumbbell Full Can Lateral Raise

Frequently Asked Questions

Q: Why keep the thumbs up instead of pointing them down?: Thumbs up turns the upper arm outward, which keeps the shoulder blade in a better position as the arm rises. A study of shoulder blade motion in 20 participants found more forward tipping and inward rotation of the shoulder blade during the thumbs-down empty can than during the full can, positions that narrow the space the supraspinatus tendon passes through.
Q: How is it different from a lateral raise?: The full can keeps the thumbs up, lets the arms travel slightly forward of straight out to the side, and uses a much lighter load to train the rotator cuff and shoulder control. The Dumbbell Lateral Raise is the better choice for building side delt size, and the two work well together in the same program.
Q: How heavy should the dumbbells be?: Light enough to do 10 to 20 slow reps without shrugging or swinging, which for most people means somewhere around 2 to 5 pounds per hand. Add weight only when the last reps still look clean and the shoulder feels fine the next day.
Q: Should I raise my arms higher than shoulder height?: Shoulder height is the standard top position for this exercise. The rotator cuff does most of its lifting work low in the range, while higher reaches shift more of the job to the deltoid and shoulder blade muscles, so there is little to gain from going above it, especially with a sore shoulder.
Q: Where does it fit in a workout?: It works well as part of a warm-up before pressing or overhead work, or as a light accessory at the end of an upper body session for 2 to 3 sets. Because the load is small, it can also be done on most training days without adding much fatigue.
Q: Can I do it one arm at a time?: Yes. Working one arm at a time lets you focus on a weaker or recovering shoulder, and holding a wall or a rack with the free hand makes it easier to keep the torso still.