Overview (Why This Exercise Exists)
The empty can exercise is a classic rotator cuff movement that targets the supraspinatus, one of the most important and commonly injured muscles in the shoulder. It is performed by raising the arms in the scapular plane while internally rotating the shoulders, mimicking the motion of pouring liquid out of a can.
This exercise has been widely used in both rehabilitation and strength training settings because of its ability to isolate the supraspinatus and improve shoulder stability. The movement places the arm in a position where the rotator cuff must actively stabilize the humeral head, making it useful for developing control and coordination.
However, the empty can position (thumbs pointing downward) also has important considerations. Internally rotating the shoulder while lifting the arm can reduce the subacromial space in some individuals, potentially increasing stress on the shoulder structures. For this reason, many modern training approaches compare it with the “full can” variation (thumbs up), which may be more joint-friendly.
As a coach working with lifters and athletes, I view the empty can exercise as a situational tool rather than a universal recommendation. When performed with light weight, proper control, and appropriate range of motion, it can be effective for targeting the supraspinatus—but it should always be used with awareness of individual shoulder mechanics.
Equipment Needed
The empty can exercise requires very minimal equipment, but proper weight selection and control are critical for safety and effectiveness. Because this movement places the shoulder in a potentially sensitive position, using the right setup is more important than adding resistance.
Required equipment:
Optional (recommended):
Because this exercise targets the supraspinatus—a small and often vulnerable muscle—using heavy weights is not only unnecessary but can also increase the risk of improper movement and shoulder irritation.
Key insight: The effectiveness of the empty can exercise comes from precise positioning and control, not from the amount of weight used.
Step-by-Step Instructions for the Empty Can Exercise
Proper execution of the empty can exercise is essential, as the shoulder position used in this movement can place additional stress on the joint if performed incorrectly. The focus should always be on control, alignment, and smooth movement.
A. Starting Position (Setup)
The correct setup ensures that the supraspinatus is properly targeted while minimizing unnecessary strain on the shoulder.
Key cue: Position your arms in the scapular plane—not directly to the side.
B. Movement (Execution)
The movement should be controlled and focused on lifting within a safe and effective range.
Movement analogy: Imagine slowly pouring liquid out of two cans as you raise your arms.
Tempo recommendation: 2 seconds up, 2–3 seconds controlled down
Want better results? Combine this with other rotator cuff exercises in a structured routine.
Resistance Curve Insight
The empty can exercise follows a gravity-based resistance profile, meaning the load on the shoulder increases as the arms move upward away from the body.
At the starting position, when the arms are hanging down, there is very little tension on the supraspinatus because the dumbbells are aligned with gravity. As you raise your arms in the scapular plane, the moment arm increases, gradually placing more demand on the shoulder muscles.
The greatest resistance occurs around shoulder height, where the lever arm is longest, and the supraspinatus must work hardest to stabilize and elevate the arm. This is also the most sensitive portion of the movement, especially because the shoulder is internally rotated in the empty can position.
Because of this, control becomes critical near the top of the range. Any loss of control or excessive weight can increase stress on the shoulder joint, particularly in individuals with limited mobility or pre-existing issues.
Practical takeaway: The top half of the movement is where the exercise is most demanding—and where proper control and appropriate load matter the most for both effectiveness and safety.
Muscles Worked in the Empty Can Exercise
The empty can exercise is primarily designed to target the supraspinatus, one of the four rotator cuff muscles. However, due to the nature of the movement (arm elevation in the scapular plane), several other shoulder muscles also contribute.
Primary Muscle
Secondary Muscles
These muscles assist the movement, especially as the arms approach shoulder height.
Stabilizers
These muscles help maintain the proper positioning of the shoulder and scapula.
Antagonists
These muscles perform the opposite action (adduction and downward movement of the arm).
Key insight: Although the exercise targets the supraspinatus, the deltoid can easily dominate if the weight is too heavy, making proper load selection essential for correct muscle activation.
Performance Tips (Coach’s Cues)
The empty can exercise requires precision and awareness. Because of the internally rotated shoulder position, small adjustments in technique can significantly impact both effectiveness and safety.
Coach’s insight: As a coach working with lifters and athletes, I often modify this exercise or replace it entirely depending on the individual. Some people respond well to it, while others feel immediate discomfort due to shoulder structure. Always prioritize joint comfort over sticking strictly to one variation.
Common Mistakes
The empty can exercise is highly technique-sensitive. Because it places the shoulder in an internally rotated position while lifting, even small mistakes can increase joint stress and reduce effectiveness.
Key takeaway: If the movement feels uncomfortable or strained—especially at the top—it’s usually a sign of poor technique, excessive weight, or unsuitable shoulder positioning.
Video Demonstration — Proper Empty Can Exercise Technique
Watching a proper demonstration is especially important for the empty can exercise, because small changes in arm angle, rotation, or range of motion can significantly affect both effectiveness and shoulder safety.
In a correct execution, you should notice:
- The body is standing upright with a stable posture
- The arms are lifted in the scapular plane (slightly forward, not directly to the side)
- The thumbs are pointing downward (but not excessively forced)
- The arms are raised only to shoulder height
- The movement is slow, controlled, and free of momentum
Pay close attention to how the shoulders remain relaxed and stable throughout the movement. The motion should come from the shoulder joint, not from swinging the body or shrugging the shoulders.
What to look for: If the movement appears smooth, controlled, and comfortable—without excessive strain at the top—it’s being performed correctly. If there is visible tension, shrugging, or forced range of motion, the technique needs adjustment.
Exercise Variations & Alternatives for the Empty Can Exercise
Because the empty can exercise can place the shoulder in a potentially sensitive position, it’s important to understand the available variations and alternatives. In many cases, these alternatives may be more joint-friendly while still effectively targeting the supraspinatus.
1) Full Can Exercise (Highly Recommended Alternative)
How to perform:
Why it works:
This variation maintains similar supraspinatus activation but reduces stress on the shoulder by preserving more space in the subacromial area. It is generally considered safer for most individuals.
2) Cable Lateral Raise (Scapular Plane)
How to perform:
Why it works:
Cables provide consistent tension and allow for controlled movement without forcing internal rotation.
3) Resistance Band Scaption
How to perform:
Why it works:
Provides variable resistance and is ideal for rehab or home workouts.
Key insight: While empty can exercises can be effective, many lifters benefit more from full can or neutral-grip variations due to improved shoulder comfort and a reduced risk of impingement.
Key Benefits of the Empty Can Exercise
The empty can exercise can be an effective tool for targeting the supraspinatus and improving shoulder function—when used appropriately and with proper technique. Despite some limitations, it offers several specific benefits.
Key insight: The effectiveness of the empty can exercise depends heavily on proper technique and individual shoulder mechanics—it is beneficial but not universally ideal.
Who Should Use This Exercise?
The empty can exercise can be beneficial for certain individuals, but it is not suitable for everyone. Because of the internally rotated shoulder position, it should be used selectively and with proper awareness.
Who should be cautious or avoid it:
Key takeaway: The empty can exercise is best used selectively. If it feels uncomfortable or unnatural, safer alternatives like the full can variation are often a better choice.
Empty Can vs Full Can Exercise
The empty can and full can exercises are very similar in appearance and purpose, but the position of the arm—specifically the rotation of the shoulder—creates important differences in muscle activation and joint stress.
| Criteria | Empty Can (Thumbs Down) | Full Can (Thumbs Up) |
|---|---|---|
| Shoulder rotation | Internal rotation | Neutral/slight external rotation |
| Primary muscle | Supraspinatus | Supraspinatus |
| Deltoid involvement | Higher | Lower |
| Subacromial space | Reduced | More preserved |
| Impingement risk | Higher (in some individuals) | Lower |
| Joint comfort | Can feel uncomfortable | Generally more comfortable |
| Safety profile | Situational | More joint-friendly |
| Recommended use | Selective/advanced | General use / preferred |
Conclusion: Both exercises effectively target the supraspinatus, but they differ significantly in their effects on the shoulder joint. The empty can position (thumbs down) increases internal rotation, which can reduce the subacromial space and potentially increase stress on the shoulder—especially in individuals with limited mobility or pre-existing issues.
The full can variation (thumbs up) maintains a more natural shoulder position, allowing for better joint alignment and typically greater comfort during the movement. For this reason, it is often recommended as the safer and more practical option for most people.
Practical takeaway: While the empty can exercise can still be useful in specific cases, the full can variation is generally the better choice for long-term shoulder health and consistent training.
As a coach working with lifters and athletes, I rarely use the empty can exercise as a default choice. While it does target the supraspinatus effectively, the internally rotated position can feel uncomfortable or even problematic for many people—especially those with tight shoulders or a history of impingement.
In practice, I almost always start with the full can variation and only introduce the empty can if the individual tolerates it well and understands proper control. The goal is not to force a specific exercise, but to find the variation that allows clean, pain-free movement. If something feels off in your shoulder, that’s your cue to adjust—not push through it.
Where This Exercise Fits in a Workout
The empty can exercise is not a primary strength movement, but a targeted shoulder stability exercise. Because of its specific mechanics and potential joint stress, it should be used strategically rather than as a main exercise in a workout.
As a Warm-Up (Selective Use)
It can be used to activate the supraspinatus before upper-body training—if it feels comfortable and pain-free.
Best used before: shoulder workouts, pressing movements
As a Prehab / Corrective Exercise
This is the most appropriate use for most people. It helps improve shoulder control and stability when performed carefully.
Ideal for: improving rotator cuff function
As a Technique / Awareness Tool
Because of its unique position, this exercise can help develop awareness of shoulder mechanics.
Important Guidelines
Practical takeaway: The empty can exercise works best as a selective tool for shoulder control—not as a primary strength exercise. Use it only if it feels natural and pain-free.
Conclusion
The empty can exercise is a well-known rotator cuff movement that targets the supraspinatus and improves shoulder stability. When performed with proper form and light resistance, it can help develop control and coordination within the shoulder joint.
However, because the exercise places the shoulder in internal rotation during arm elevation, it may not be suitable for everyone. This position can increase shoulder stress in some individuals, particularly those with limited mobility or a history of discomfort.
For this reason, the empty can exercise should be used selectively and with awareness. In many cases, the full can variation offers similar benefits with better joint comfort and safety.
Final takeaway: The empty can exercise can be effective, but it is not essential. Choose it based on how your shoulders respond—and prioritize movements that allow controlled, pain-free training for long-term shoulder health.
