Dumbbell Prone Full Can Exercise

Muscles worked

Setup

1. Lie face down (prone) on a flat bench with your chest supported and your head just off the edge.
2. Hold a light dumbbell in each hand with a neutral grip, palms facing each other.
3. Position your arms so they hang toward the floor, angled out at approximately 30 to 45 degrees from your torso to form a 'V' shape.
4. Rotate your wrists so your thumbs are pointing toward the ceiling (the 'full can' position).

How to do it

1. Exhale as you lift the dumbbells upward and outward in the 'V' pattern until your arms are in line with your torso.
2. Squeeze your shoulder blades together and down at the top of the movement for a one-second pause.
3. Inhale as you slowly lower the weights back to the starting position using a controlled 2-3 second eccentric phase.
4. Maintain a neutral neck throughout the set by looking slightly down at the floor.

Form checklist

• Keep your thumbs pointed toward the ceiling throughout the entire range of motion.
• Avoid shrugging your shoulders toward your ears; keep the shoulder blades depressed.
• Ensure your chest remains in contact with the bench to prevent using lower back momentum.
• Keep your elbows straight but not locked out.

Pro tips

• Focus on initiating the lift by retracting your shoulder blades rather than just moving your arms.
• Think about reaching your knuckles toward the far corners of the room to maximize scapular engagement and reach.

Make it harder

• Incorporate a 3-5 second isometric hold at the peak of the contraction on every rep.
• Perform the movement on a slight incline bench (15-30 degrees) to increase the tension on the lower trapezius fibers.

Frequently asked

What muscles does the dumbbell prone full can exercise work?

The dumbbell prone full can exercise primarily targets the deltoids, pectorals, and triceps, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the dumbbell prone full can exercise?

The dumbbell prone full can exercise uses dumbbell.

Is the dumbbell prone full can exercise good for beginners?

The dumbbell prone full can exercise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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