Full Can

Muscle Groups Involved

Rotator Cuff - Primary

Highlights

Brace your abs and roll your shoulders back into position before lifting.
Be sure to go above shoulder level.
Lower under control.
Lift at 45 degrees to your torso.

Description

The Full Can is a popular rehabilitation exercise for the rotator cuff, specifically the supraspinatus. Studies have shown that the empty can may have superior muscle activation and stabilization with less risk for impingement as compared to the Empty Can exercise. To perform the Full Can exercise, start in a standing position, holding a dumbbell in one hand, thumb facing out at about 30-45 degrees (scapular plane) with respect to your torso. Brace your core and glutes and start the movement by raising your arm up and out at 30-45 degrees to your torso. Pause briefly once your hand is above 90 degrees, or above parallel to the floor. Return the weight to the starting position under control and repeat the desired number of reps.

Common Mistakes

Use a very light weight that you can fully control. Be sure to tuck your sh

Use a very light weight that you can fully control. Be sure to tuck your shoulder blades down and back as you raise your arm instead of shrugging your shoulders up. Do not swing the weight or let it drop back down. Use control and be sure to visualize your shoulder being stable and pulling itself into the joint as you raise your arm up.

Pro Tips

Search for your weakest path. You will find that you are stronger in certai

Search for your weakest path. You will find that you are stronger in certain angles as compared to others. Find your weakest position and work that one preferentially to minimize your weak spots and work the muscles that most need the attention. Purpose: The Full Can exercise is fantastic for strengthening and stabilizing your shoulder, especially the rotator cuff muscles.

Purpose

The Full Can exercise is fantastic for strengthening and stabilizing your s

The Full Can exercise is fantastic for strengthening and stabilizing your shoulder, especially the rotator cuff muscles.

Form

Be sure that you are being very strict with your form and not swinging at a

Be sure that you are being very strict with your form and not swinging at all. You can put your back against a wall to ensure that you are being very strict but be sure to allow your shoulder blade to move naturally throughout the movement instead of pinning it down and back during the whole movement.