Dumbbell Prone Full Can Exercise
Description
The dumbbell prone full can exercise is performed face down on an incline bench with light dumbbells held thumbs up. The arms raise up and out at a 45 degree angle to form a Y. The thumbs up position targets the supraspinatus and lower trapezius for shoulder health.
Muscle Group
Equipment Required
Dumbbell Prone Full Can Exercise Instructions
- Set an incline bench at about 30 degrees.
- Lie face down on the bench with light dumbbells in each hand.
- Let your arms hang straight down with palms facing forward, thumbs up.
- Brace your core and keep your head neutral.
- Raise the dumbbells up and out at a 45 degree angle to form a Y.
- Lift until the arms are in line with your ears.
- Pause and squeeze the lower trap.
- Lower the dumbbells with control to the start.
Dumbbell Prone Full Can Exercise Form & Visual
Dumbbell Prone Full Can Exercise Benefits
- Strengthens the rotator cuff
- Targets the lower trapezius
- Improves shoulder health
- Useful prehab work
- Bench supports the torso
- Light load is plenty
Dumbbell Prone Full Can Exercise Muscles Worked
- Supraspinatus
- Lower trapezius
- Posterior deltoid
Dumbbell Prone Full Can Exercise Variations & Alternatives
- Prone Y Raise
- Empty Can Raise
- Prone T Raise
- Cable Y Raise
