Dumbbell Empty Can Exercise
Description
The dumbbell empty can exercise is a rotator cuff drill where you raise light dumbbells with the thumbs pointed down (as if pouring out a can). The position with thumbs down internally rotates the shoulders, isolating the supraspinatus and other rotator cuff muscles. It is a classic shoulder rehab and prehab exercise.
Muscle Group
Equipment Required
Dumbbell Empty Can Exercise Instructions
- Stand with feet shoulder-width apart, holding light dumbbells in each hand at your sides.
- Rotate your wrists so the thumbs point down (internal rotation).
- Brace your core and stand tall.
- Maintain a slight bend in the elbows throughout.
- Raise both dumbbells up and out to about 45 degrees forward at shoulder height.
- Maintain the thumbs-down position throughout the lift.
- Pause at the top with the dumbbells at shoulder height.
- Lower the dumbbells back down with control to the starting position.
Dumbbell Empty Can Exercise Form & Visual
Dumbbell Empty Can Exercise Benefits
- Targets rotator cuff and supraspinatus
- Useful for shoulder rehab and prehab
- Builds shoulder stability
- Different stimulus than standard lateral raise
- Strong shoulder health benefit
- Easy to scale by changing dumbbell weight
Dumbbell Empty Can Exercise Muscles Worked
- Lateral deltoid
- Posterior deltoid
- Supraspinatus
Dumbbell Empty Can Exercise Variations & Alternatives
- Lateral Raise
- Y Raise
- Cuban Press
- Internal Rotation
