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Dumbbell Full Can Lateral Raise

A lateral raise done in the scapular plane with thumbs turned up, chosen to strengthen the supraspinatus and delts while minimizing shoulder impingement risk.

ShouldersDumbbellLateral raise
GoLightWeight mediadumbbell-full-can-lateral-raise

Demonstration coming soon

Primary

Lateral deltoidsSupraspinatus

Secondary

Anterior deltoidsUpper trapeziusSerratus anterior

Equipment

Dumbbell

Pattern

Lateral raise

Setup

  1. 01Stand with feet hip width apart holding light dumbbells at the sides.
  2. 02Rotate the thumbs up so the palms face slightly forward, like holding full cans.
  3. 03Angle the arms about 30 degrees forward of the body into the scapular plane.
  4. 04Brace the trunk and set the shoulders down.

Execution

  1. 01Raise both arms up and slightly forward along the scapular plane.
  2. 02Keep the thumbs pointing up as the arms rise.
  3. 03Stop at shoulder height and pause briefly.
  4. 04Lower slowly back to the sides along the same path.

Checkpoints

  • -Thumbs stay up through the whole rep; no pouring-out rotation.
  • -Arms travel about 30 degrees in front of the body, not straight out to the sides.
  • -No shrugging as the arms reach shoulder height.
  • -Load stays light enough for a strict, smooth arc.

Common mistakes

  • -Letting the thumbs rotate down into an empty-can position.
  • -Raising the arms straight out to the sides instead of the scapular plane.
  • -Swinging the trunk to lift heavier bells.
  • -Rushing the lowering phase.

Programming notes

  • -Use 2 to 3 sets of 12 to 20 reps with light load.
  • -Good as a shoulder health accessory or a joint-friendly lateral raise swap.
  • -Frequently used during return-to-pressing phases; keep effort submaximal.

Related exercises

Dumbbell Lateral Raise

Dumbbell / Shoulders

Band Y-Raise

Band / Shoulders

Dumbbell Seated Lateral Raise

Dumbbell / Shoulders

Cable Lateral Raise

Cable / Shoulders

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