Empty Can Raise

Side delts, Rotator cuffDumbbells, Resistance Band

The empty can raise is a standing dumbbell or band movement that isolates the supraspinatus and middle deltoid to improve scaption control.

How to do it

1Stand tall with feet shoulder-width apart, holding dumbbells or resistance band handles.

2Rotate your wrists so your thumbs point straight down, like pouring out a couple of cans.

3Keep a slight bend in your elbows and set your arms 30 degrees forward from your torso plane.

4Raise your arms out to shoulder height without shrugging your shoulders up.

5Lower smoothly back down, keeping total control through the entire descent.

Common mistakes

Swinging past shoulder height, which pinches the joint and risks shoulder impingement.

Rotating your thumbs up, shifting tension off the target muscle and ruining the mechanics.

Using momentum from your torso, taking work away from the shoulders and stressing the lower back.

Breathing

Exhale as you raise your arms, and inhale as you control them back down.

Make it harder or easier

To regress, use minimal weight or a light resistance band.

To progress, pause for 1–2 seconds at top height.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.