Description
A strength exercise that targets the shoulders by raising the dumbbells laterally with thumbs pointing upwards.
How to Do Dumbbell Full Can Lateral Raise
- 1Setup
Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with your palms facing inward.
- 2Setup
Maintain a slight bend in your elbows and rotate your hands so your thumbs point forward, as if holding a full can of liquid.
- 3
Exhale as you slowly raise the dumbbells out to your sides, keeping your thumbs pointed upwards, until your arms are parallel to the floor, forming a "Y" shape with your body.
- 4
Pause briefly at the top of the movement, focusing on squeezing your lateral deltoids.
- 5
Inhale as you slowly and with control lower the dumbbells back to the starting position, resisting gravity throughout the descent.
Tips
- Maintain the "full can" (thumbs up) position throughout the lift to externally rotate the shoulder, which helps to target the lateral deltoid more effectively and reduce the risk of impingement.
- Control the eccentric (lowering) phase of the movement; a slow, controlled descent maximizes muscle engagement and promotes strength gains.
- Avoid shrugging your shoulders towards your ears; focus on initiating the movement solely with your deltoid muscles, keeping your traps relaxed.
- Ensure your elbows remain slightly bent but fixed in that position throughout the entire exercise, preventing them from locking out or extending further.
Common Mistakes
- ×Swinging the dumbbells up using momentum instead of muscle control reduces the effectiveness of the exercise; lighten the weight and focus on a smooth, controlled lift.
- ×Shrugging the shoulders excessively engages the trapezius muscles instead of the deltoids; keep your shoulders down and back, focusing on lifting purely with your side delts.
- ×Raising the dumbbells significantly above shoulder height can place undue stress on the shoulder joint; stop the upward movement when your arms are parallel to the floor.
Variations
Dumbbell One Arm Lateral Raise
Isolate and strengthen your lateral deltoids with the Dumbbell One Arm Lateral Raise. This effective exercise builds wider, more defined shoulders.
Dumbbell Lateral to Front Raise
Sculpt strong, defined shoulders with the Dumbbell Lateral to Front Raise. This dynamic exercise targets both the side and front deltoids for
Dumbbell Lateral Raise
Sculpt broader shoulders and enhance deltoid strength with the dumbbell lateral raise. This isolation exercise targets the side deltoids effectively.
Dumbbell Seated Lateral Raise
Enhance shoulder width and definition with the Dumbbell Seated Lateral Raise. Isolate your lateral deltoids for sculpted, strong shoulders.
Related Exercises
Dumbbell Single Arm Underhand Front Raise
Target your anterior deltoids with the single-arm underhand front raise. This exercise builds shoulder strength and definition using a dumbbell.
Dumbbell One Arm Front Raise
Targeting the anterior deltoid, the Dumbbell One Arm Front Raise isolates the front of your shoulder.
Dumbbell Incline Front Raise
Strengthen your anterior deltoids with the Dumbbell Incline Front Raise. Sit on an incline bench and lift dumbbells directly in front of you for targeted
Dumbbell Arnold Press
Master the Arnold Press for stronger, well-defined shoulders. This unique dumbbell press combines a pressing motion with a rotational twist, effectively
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Track Dumbbell Full Can Lateral Raise in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free