Exercise guide
Dumbbell Empty Can Exercise
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This isolation exercise specifically targets the supraspinatus muscle of the rotator cuff and the lateral deltoid to improve shoulder stability and joint health. By performing the movement in the scapular plane with internal rotation, you maximize engagement of the upper rotator cuff muscles.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a light dumbbell in each hand.
- Hold the dumbbells at your sides with a neutral grip, palms facing your thighs.
- Engage your core and pull your shoulder blades slightly back and down to set a stable base.
How to do it
- Raise your arms out at a 30 to 45-degree angle in front of your body, which is known as the scapular plane.
- As you lift, rotate your wrists so your thumbs point toward the floor, mimicking the action of emptying a can.
- Exhale as you lift the weights to shoulder height, maintaining a controlled tempo.
- Inhale as you slowly lower the dumbbells back to the starting position, resisting gravity on the way down.
Form checklist
- Keep your thumbs pointed toward the floor at the top of the movement.
- Avoid shrugging your shoulders toward your ears; keep your traps relaxed.
- Maintain a slight, soft bend in the elbows throughout the entire range of motion.
- Stop the movement at shoulder height to prevent joint impingement.
- Keep your torso still and avoid using momentum or swinging the weights.
Pro tips
- Focus on the 'scapular plane' (slightly forward) rather than lifting directly to the sides to align the movement with the natural orientation of the shoulder blade.
- Use very light weights; this exercise is designed for structural integrity and muscle activation rather than high-load hypertrophy.
Make it harder
- Add a 3-second isometric hold at the top of the movement to increase time under tension for the rotator cuff.
- Perform the exercise unilaterally (one arm at a time) to increase the stability demand on your core and trunk.
Frequently asked
- What muscles does the dumbbell empty can exercise work?
- The dumbbell empty can exercise primarily targets the deltoids and rotator cuff, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the dumbbell empty can exercise?
- The dumbbell empty can exercise uses dumbbell.
- Is the dumbbell empty can exercise good for beginners?
- Yes. The dumbbell empty can exercise is a beginner-friendly movement and a strong foundation to build on.