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Dumbbell Full Can Lateral Raise
Dumbbell full can lateral raise that targets lateral deltoids for shoulder strength and stability; uses external rotation to minimize impingement risk and improve posture.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Medial Delts
Shoulders
7/10Anterior Delts
Traps
4/10Upper Traps
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing your body and a slight bend in your elbows.
- Engage your core and roll shoulders back and down.
- Lift dumbbells out to the sides in the scapular plane with thumbs pointing up until arms are parallel to the floor.
- Pause briefly at the top, squeezing your shoulders.
- Lower the dumbbells slowly back to the starting position.
- Repeat for desired repetitions.
Coaching Tips
Form Cues
- Thumbs point to ceiling
- Lead with elbows
- Keep shoulders down
- Slight forward angle
- Control the descent
Breathing
Inhale as you lower the weights; exhale as you lift.
Tempo
3-1-2
Range of Motion
Lift arms to parallel with the floor or just below shoulder height; maintain slight elbow bend throughout.
Safety
Safety Notes
- Avoid if you have shoulder impingement
- Stop if pain occurs in shoulder
- Choose light weights to maintain form
- Keep movement controlled to prevent strain
Spotting
Spotting not typically required; use lighter weights or safeties if needed for heavier loads.
Common Mistakes
- Swinging with momentum
- Shrugging shoulders
- Raising arms too high
- Locking elbows
- Using excessive weight
When to Avoid
- Acute shoulder impingement
- Recent shoulder injury
Flexibility Needed
- Adequate shoulder external rotation
- Shoulder flexion to 90 degrees
Build Up First
- Proper posture maintenance
- Basic dumbbell handling
Also known as
Full Can Raise, Dumbbell Side Raise Thumbs Up, Scaption Lateral Raise
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