Weighted Full Can Exercise

Muscles worked

Setup

1. Stand with feet shoulder-width apart and a slight bend in the knees for stability.
2. Hold a light weight plate in each hand by the edges with your palms facing each other and thumbs pointing upward.
3. Position your arms at your sides with a very slight bend in the elbows and your chest up.

How to do it

1. Raise both arms simultaneously at a 30 to 45-degree angle in front of your body, following the natural line of your shoulder blades.
2. Exhale as you lift the plates until they reach shoulder height, ensuring your thumbs remain pointed toward the ceiling.
3. Inhale as you slowly lower the plates back to the starting position using a controlled 2-second eccentric phase.
4. Maintain a slight pause at the top of the movement to emphasize the peak contraction of the deltoids.

Form checklist

• Keep your thumbs pointing up throughout the entire range of motion.
• Avoid shrugging your shoulders toward your ears; keep your shoulder blades pulled down.
• Maintain a neutral spine and avoid leaning your torso backward to create momentum.
• Stop the upward movement once your hands reach shoulder level.

Pro tips

• Focus on reaching your hands toward the corners of the room rather than just lifting them up to maximize lateral deltoid tension.
• Visualize the movement occurring in the 'scapular plane'—this is the safest and most biomechanically efficient path for the shoulder joint.

Make it harder

• Incorporate a 3-second isometric hold at the top of each repetition to increase time under tension.
• Perform the exercise while standing on one leg to add a significant core stability and balance challenge.

Frequently asked

What muscles does the weighted full can exercise work?

The weighted full can exercise primarily targets the deltoids, and also works the biceps, forearms, and triceps as secondary muscles.

What equipment do you need for the weighted full can exercise?

The weighted full can exercise uses dumbbell.

Is the weighted full can exercise good for beginners?

The weighted 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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