Shoulders · Dumbbell
Dumbbell Prone Full Can Exercise
How to do the dumbbell prone full can exercise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Isolation
How to do it
Lie face down on an incline bench with a light dumbbell in each hand hanging toward the floor, thumbs pointing up. Raise your arms out and slightly forward in a Y shape, keeping thumbs up like pouring a full can, until they reach the level of your torso. Pause, then lower slowly back down.
- 1The top of the shoulder and lower traps drawing the arms up into the Y
- 2Thumbs staying up and shoulder blades sliding down your back
- 3A slow, controlled lower toward the floor
Common mistakes
- Don't shrug your upper traps to lift the weight
- Avoid jerking the dumbbells up with momentum
- Don't let your thumbs rotate down or your arms drift too wide
Muscles worked
The dumbbell prone full can exercise works the mid traps, lower traps, side delts, external rotators, front delts, and rear delts.
- Mid TrapsSupport
- Lower TrapsSupport
- Side DeltsSupport
- External RotatorsSupport
- Front DeltsSupport
- Rear DeltsSupport
- ForearmsMinor
- Upper TrapsMinor
Kovo programs the dumbbell prone full can exercise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.