Full Can Raise

Shoulders, Rotator CuffBodyweight or Light Dumbbells

An isolation exercise to strengthen the deltoids and supraspinatus. Performed standing with your thumbs pointing up throughout the movement.

How to do it

1Stand tall, let your arms hang by your sides, and turn your hands so your thumbs point forward and up.

2Angle your arms about 30 degrees forward relative to your torso.

3Exhale as you raise your arms diagonally in front of you to shoulder height or slightly higher.

4Pause at the top for a moment, keeping your shoulder blades pulled down.

5Inhale as you smoothly lower your arms back to the start position.

Common mistakes

Turning your thumbs downward, which increases the risk of shoulder impingement.

Using momentum and swinging your torso, taking tension off the target muscles.

Shrugging your shoulders toward your ears, taking the deltoids out of the movement.

Breathing

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

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.