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Shoulders · Beginner

Empty Can Shoulder Raise

Shoulder raise variation for controlled delt work and steady posture.

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Empty Can Shoulder Raise demonstration

Exercise overview

Training details

ShouldersRotator Cuff

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with very light dumbbells at your sides and angle the arms slightly forward in the scapular plane.
  2. 02Turn the thumbs gently downward as if emptying a can, keeping the elbows softly bent and wrists neutral.
  3. 03Raise the arms slowly through a comfortable range, stopping at or below shoulder height.
  4. 04Pause briefly without shrugging, leaning backward, or forcing through shoulder pinching or pain.
  5. 05Lower the dumbbells under control and repeat only while the shoulder position remains comfortable.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationScaption Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Lateral RaiseComparable substituteDumbbell Front RaiseComparable substituteCable Scaption Raise

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