Dumbbell Full Can Raise
Also known as: full can lateral raise
- Secondary muscles
- Traps, Rotator Cuff
- Body part
- Shoulders
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Turning the thumbs slightly upward and raising the arms about 30 degrees forward of straight sideways, in the scapular plane, is what separates the full can from a standard lateral raise. Many lifters find the mid-range noticeably smoother in this path, and it rewards light dumbbells with controlled sets of 12 to 15.
How to do the Dumbbell Full Can Raise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Primary
Delts · Shoulders
Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.
Secondary
- Traps — The upper traps will take over if you shrug, so a slight downward pull of the shoulders keeps them out of it.
- Rotator Cuff
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Dumbbell Full Can Raise work?
The Dumbbell Full Can Raise primarily works the delts. It also involves the traps and rotator cuff, which assist the movement and stabilise the joints.
Is the Dumbbell Full Can Raise good for beginners?
Yes. The Dumbbell Full Can Raise is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Dumbbell Full Can Raise?
If you cannot do the Dumbbell Full Can Raise, try the Dumbbell Lateral Raise, the Seated Dumbbell Lateral Raise or the Single Arm Supported Dumbbell Lateral Raise. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Dumbbell Full Can Raise, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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