Empty Can

Muscle Groups Involved

Rotator Cuff - Primary

Highlights

Brace your core before lifting.
Think about pushing upwards with your pinky knuckle.
Raise the dumbbell above 90 degrees, pausing briefly at the top.

Description

The Empty Can is a classic rehabilitation exercise for the rotator cuff, specifically the supraspinatus, that has fallen out of favor in the past few years. There is potential for an increased risk of shoulder impingement. The exercise is named as it is because the movement resembles emptying a can. To perform the Empty Can exercise, start in a standing position, holding a dumbbell in one hand, thumb facing down or towards your body with your arm 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, keeping your thumb pointing towards the floor throughout the movement. 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. Allow your shoulder bla

Use a very light weight that you can fully control. Allow your shoulder blade to rise naturally as you lift your arm to minimize the risk for impingement. 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

This exercise can be risky so be cautious if you choose to include it in yo

This exercise can be risky so be cautious if you choose to include it in your workouts. It can be beneficial to put your shoulder into potentially vulnerable positions so that you can strengthen it in those positions. 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 Empty Can exercise is used for strengthening and stabilizing your shou

The Empty Can exercise is used for strengthening and stabilizing your shoulder, especially the rotator cuff muscles, specifically the supraspinatus.

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.