Dumbbell Full Can Lateral Raise
Thumbs up lateral raise (in the scapular plane) strengthens the shoulder muscles and improves scapular control. The movement is performed with thumbs pointing towards the ceiling at an angle of about 30° forward, which is friendlier for many shoulders than the traditional lateral raise. Suitable for both strength and the healthy range of motion of the shoulders with light to moderate loads.
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Required equipment
Why Dumbbell Full Can Lateral Raise?
The full can lateral raise performed with dumbbells is an excellent exercise that combines effectiveness and shoulder health. Unlike the traditional lateral raise, this movement is done with thumbs up and arms at about a 30-degree angle forward from the body – this is also referred to as the scapular plane. This natural range of motion is significantly friendlier to the shoulder joints, reducing compression risk and allowing for safer training in the long term. The movement particularly strengthens the middle part of the shoulders, namely the lateral head of the deltoids, creating a rounder and more aesthetic shoulder shape. At the same time, it activates the muscles responsible for scapular control, improving shoulder stability and functionality. This movement is suitable for a wide range of fitness enthusiasts. Whether you are a beginner looking to build foundational strength and learn proper movement patterns, or an experienced trainer seeking a safe way to develop your shoulders and improve joint health, the full can lateral raise is an excellent choice. It is especially beneficial for those who have experienced shoulder issues or wish to prevent them. Regular training with light or moderate loads helps improve posture, supports other upper body movements, and promotes overall shoulder functionality. It plays a key role in developing a balanced and healthy upper body.
Benefits
Effectively strengthens shoulder muscles.
Improves scapular control.
Develops shoulder stability.
Promotes shoulder health and mobility.
Reduces the risk of shoulder injuries.
Shapes shoulders to be rounder and more impressive.
Supports functional strength of the upper body.
Muscle groups
Primary
- deltoids9
- deltoids9
Secondary
- trapezius6
- trapezius6
- upper-back5
- upper-back5
Stabilizers
- abs4
- forearm3
- forearm3
How to perform
Setup
- Choose light to moderate dumbbells with which you can control 12-15 repetitions with good technique.
- Stand in a hip-width stance with soft knees and a tight core.
- Grip neutral with thumbs pointing up (full can). Wrists neutral with a slight softness at the elbows (not locked).
- Position your arms at about a 30° angle forward, i.e., in the scapular plane, with your chest open and scapulae lightly down and back.
Execution
- Lift the dumbbells in a controlled manner to shoulder height at a slight angle at the elbows.
- Keep your thumbs up throughout the movement and do not rotate the upper arm inward or bend the wrists.
- Pause briefly at the top position, feel the shoulder work, and lower it in a controlled manner without jerking.
- Repeat the prescribed number of repetitions while maintaining a neutral back and steady breathing (exhale on the lift, inhale on the lower).
Coaching cues
- •Think about lengthening your arms out to the sides, do not throw the weights with momentum.
- •Keep the scapulae low and slightly back as if putting them in your pockets.
- •Lift at a 30° angle forward, not directly to the side – keep your thumbs up at all times.
- •Switch to a lighter load if you feel pinching in the shoulder or if your back starts to arch.
- •Control the lowering as precisely as the lift; a tempo of 2–0–2 works well.
Common mistakes
❌ Weights that are too heavy
Why it's wrong: Using weights that are too heavy can easily turn the movement into a swinging motion, using momentum instead of targeting the muscle adequately. This also increases the risk of injury.
✓ Fix: Choose weights that allow you to perform the movement in a controlled manner throughout the entire range of motion without swinging your body. Focus on the muscle work, not the weight.
❌ Moving directly to the side
Why it's wrong: The traditional lateral raise performed directly to the side can cause compression in the shoulder joint capsule and tendons, which can lead to pain and damage over time.
✓ Fix: Always remember to lift your arms at about a 30-degree angle forward (in the scapular plane) with thumbs up. This position is significantly more natural and safer for the shoulder.
❌ Shoulder shrugging
Why it's wrong: If your shoulders rise towards your ears during the movement, it means that the trapezius muscles are overworking and the target muscle (deltoid) is not receiving adequate stimulation. This can also tighten the neck.
✓ Fix: Keep your shoulders relaxed and down throughout the movement. Focus on lifting the weight with your shoulder muscles and keep your neck long.
Frequently asked questions
Why is the full can version better than the traditional lateral raise?
The full can lateral raise is performed in the scapular plane (about 30 degrees forward), which is a more natural and safer range of motion for the shoulder joint. It reduces the risk of shoulder compression and allows for more effective activation of the shoulder muscles without unnecessary strain.
Can I perform this movement standing or sitting?
You can perform the movement both standing and sitting. When standing, you can use a bit more body support, but when sitting, the movement isolates the shoulder muscles more effectively, as you cannot use your legs or back for assistance. Choose whichever feels better for you and allows for the best feel in the target muscle.
How often should I include this movement in my workout program?
You can perform the exercise 2-3 times a week as part of a shoulder or upper body workout. The most important thing is to give the muscles enough time to recover between workouts. Listen to your body and adjust the frequency accordingly.
What if I feel pain in my shoulder during the movement?
If you feel pain, stop the movement immediately. Check your technique – have you ensured the correct 30-degree angle and thumbs up position? Try reducing the weight even further. If the pain persists, it is advisable to consult a physiotherapist or doctor.
Safety tips
- Always start with light weights and focus on perfect technique before adding load.
- Keep the movement controlled and avoid using momentum. Lift slowly and lower even more slowly.
- Ensure that your shoulders remain down and relaxed, and that your neck is not tense.
- Always follow the natural range of motion of the shoulder (30° forward, thumbs up).
- Do not raise your arms above shoulder level to avoid shoulder compression.
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