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Shoulders · Beginner

Full Can

Shoulder raise variation for controlled delt work and steady posture.

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Full Can demonstration

Exercise overview

Training details

Shoulders

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall holding very light weights with the arms by your sides and thumbs pointing upward.
  2. 02Set the shoulder blades comfortably and keep a small fixed bend in the elbows.
  3. 03Raise the arms forward and outward in the scapular plane, about 30 degrees in front of your sides.
  4. 04Stop near shoulder height or earlier if needed, keeping the thumbs up and shoulders away from the ears.
  5. 05Lower the arms slowly along the same path without swinging the trunk.

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Variations

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

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Alternatives

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

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