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Dumbbell Prone Full Can Exercise

Dumbbell Prone Full Can Exercise

The Dumbbell Prone Full Can Exercise is a fantastic exercise that targets the muscles in your shoulders, specifically the rotator cuff muscles. This exercise is great for improving stability, strength, and overall shoulder function. To perform the Dumbbell Prone Full Can Exercise, you will need a pair of dumbbells and an exercise mat. Begin by lying face down on the mat with your arms extended straight out in front of you, holding a dumbbell in each hand. Your palms should be facing down towards the ground. Next, engage your shoulder muscles and lift your arms up to the sides, forming a "T" shape with your body. As you lift your arms, make sure to keep them straight and continue to squeeze your shoulder blades together. Once your arms are parallel to the ground, rotate your thumbs upwards, creating a "full can" position. Hold this position for a brief pause, feeling the muscles in your shoulders working. Slowly lower the dumbbells back down to the starting position, and repeat for the desired number of repetitions. The Dumbbell Prone Full Can Exercise helps to strengthen the muscles responsible for stabilizing and supporting the shoulder joint, which is crucial for maintaining proper posture and preventing injuries. Incorporating this exercise into your routine can help improve your overall shoulder strength and functionality. Remember, if you're new to this exercise or have any existing shoulder issues, start with lighter weights and gradually increase as you become more comfortable and stronger. As always, proper form and technique are key to getting the most out of any exercise, so make sure to consult with a fitness professional to ensure you are performing the Dumbbell Prone Full Can Exercise correctly. Keep up the great work!


  • Lie face down on an exercise bench, holding a dumbbell in each hand, with your palms facing backward towards your feet.
  • Extend your arms straight out in front of you, keeping them parallel to the floor.
  • Squeeze your shoulder blades together and lift the dumbbells up to the height of your shoulders, while maintaining the straight arm position.
  • Pause for a moment at the top of the movement, feeling the contraction in your shoulder muscles.
  • Slowly lower the dumbbells back down to the starting position, maintaining control throughout the motion.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise.
  • Engage the muscles of your upper back and shoulders to initiate the movement.
  • Keep your core muscles activated and maintain a stable spine throughout the exercise.
  • Control the speed of the movement on the way up and down, avoiding any jerky or rapid motions.
  • Start with lighter dumbbells and gradually increase the weight as you become more comfortable and confident with the exercise.
  • Use a full range of motion, ensuring that your arms fully extend at the bottom and reach a comfortable height at the top.
  • Breathe rhythmically throughout the exercise, exhaling during the exertion phase and inhaling during the lowering phase.
  • Avoid excessively shrugging your shoulders or arching your back during the exercise.
  • Allow for adequate rest between sets and incorporate other exercises to target complementary muscle groups.
  • If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.


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