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Dumbbell Empty Can Exercise

Dumbbell Empty Can Exercise

The Dumbbell Empty Can Exercise is a great shoulder-strengthening exercise that targets your rotator cuff muscles. This exercise gets its unique name from the motion of emptying a can by turning it upside down. It primarily focuses on the supraspinatus muscle, which is one of the four muscles that make up the rotator cuff. To perform the Dumbbell Empty Can Exercise, you will need a pair of dumbbells and a flat surface, preferably a workout bench or stability ball. This exercise can be done either standing or kneeling. It is important to start with lighter weights to maintain proper form and avoid any potential shoulder discomfort. By practicing this exercise regularly, you can strengthen the small muscles surrounding your shoulder joint, which helps improve stability and prevents injuries. Strong rotator cuff muscles are essential for athletes involved in throwing sports, weightlifting, or any activity that requires shoulder mobility and strength. Remember to always warm-up before starting any workout routine and perform exercises with proper technique. If you experience pain or discomfort during this exercise, it's crucial to stop and consult with a professional fitness trainer for guidance on modifying the movement or choosing alternative exercises. Stay consistent and gradually increase the weight as you become more comfortable with the exercise.


  • Start by standing upright with your feet shoulder-width apart.
  • Hold a dumbbell in each hand and extend your arms straight out in front of you, palms facing down.
  • Keeping your arms straight, slowly raise the dumbbells out to your sides, creating a 'T' shape with your body.
  • Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Start with a lighter weight dumbbell to ensure proper form and prevent injury.
  • Engage your core muscles by tightening your abdominal muscles throughout the exercise.
  • Focus on keeping your shoulders stable and avoid using momentum to lift the dumbbell.
  • Maintain a slow and controlled motion throughout the exercise to fully engage the targeted muscles.
  • Keep your elbows slightly bent and your wrists straight while performing the exercise.
  • Exhale as you lift the dumbbell and inhale as you lower it back down to the starting position.
  • Avoid hunching your upper back or shrugging your shoulders during the exercise.
  • Do not lift the dumbbell too high, aim for shoulder level to avoid unnecessary strain on the shoulder joint.
  • If you feel any pain or discomfort, stop immediately and consult with a fitness professional or healthcare provider.
  • Regularly stretch and strengthen the muscles of the shoulders, upper back, and rotator cuff to enhance stability and prevent imbalances.


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