Dumbbell Full Can Lateral Raise
The Dumbbell Full Can Lateral Raise primarily works the Supraspinatus, with secondary activation of the Anterior Deltoid, Brachialis, Lateral Deltoid, Serratus Anterior, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Trapezius (Upper), Wrist Extensors. It is a dumbbell isolation exercise at intermediate difficulty.
The Dumbbell Full Can Lateral Raise is an intermediate isolation exercise performed with dumbbell, following a abduction movement pattern. It primarily targets the Supraspinatus, with secondary engagement of the Anterior Deltoid, Brachialis, Lateral Deltoid, Serratus Anterior, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A dumbbell isolation pull exercise targeting the Supraspinatus.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Abduction |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Supraspinatus |
| Secondary | Anterior Deltoid, Brachialis, Lateral Deltoid, Serratus Anterior, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Supraspinatus is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Lateral Deltoid, Serratus Anterior, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Trapezius (Upper), Wrist Extensors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Supraspinatus (back)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Wrist Extensors (forearms)
How to Perform
Preparation
- Grasp dumbbells with each hand with palms facing forward.
Execution
- Raise arms to side with thumb side up.
- Lower and repeat.
Comments
- Maintain straight elbow position throughout exercise.
- Exercise may also be performed with shoulders traveling up to 30º forward, more inline with plane of scapulas.
Tips & Common Mistakes
- Lead with your heel rather than your toes to maximize hip abductor engagement.
- Avoid leaning your torso to compensate — keep it upright throughout.
- Control the return; don't let the resistance pull you back quickly.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Supraspinatus) and can be substituted based on your equipment or variation preferences.
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