Dumbbell Prone Full Can Exercise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Prone Full Can Exercise

Step by step instructions, muscle activation and variants for the Dumbbell Prone Full Can Exercise.

EasyRear shoulders

About this exercise

The dumbbell prone full can exercise is a rotator cuff and posterior shoulder rehabilitation drill performed lying face down. Holding light dumbbells with thumbs pointing upward (as if holding full cans), both arms are raised in the scapular plane to strengthen the supraspinatus and rear deltoids.

How to Perform

  • Lie face down on a flat bench or mat with your arms hanging down and light dumbbells in each hand
  • Position your arms at roughly 45 degrees from your body (scapular plane) with thumbs pointing toward the ceiling
  • Keeping the elbows straight, raise both arms until they are level with your shoulders
  • Squeeze the shoulder blades together at the top of the movement
  • Lower the dumbbells slowly back to the starting position under control
  • Maintain a neutral neck throughout; avoid rotating the torso

Muscle Activation

Primary
Rear shoulders
Secondary
Side shouldersTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Prone Full Can Exercise

The Dumbbell Prone Full Can Exercise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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