Weighted Full Can Exercise
How to do it
Starting position
- Hold a light plate in each hand.
- Turn your hands so your thumbs point up.
- Position your arms at about 30 degrees in front of your body.
Movement
- Keeping your arms straight, raise them diagonally to shoulder height.
- Pause briefly at the top.
- Slowly lower down.
Breathing
Exhale as you raise, and inhale as you lower.
Cautions
- Start very light. The rotator cuff is a small muscle.
- If there is an angle that hurts your shoulder, raise only to just before it.
Exercise info
| Primary muscles |  Side delts |
|---|---|
| Secondary muscles | Front delts · Traps |
| Equipment |  Weight plate |
| Movement pattern | Isolation |
| Rep range | 12–15 reps |
1 similar exercises
Representative exercise: Weighted Full Can Exercise
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 25 kg.
With the weight plate, it moves up to the next weight you have. Within your 12–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Weighted Plate Standing Around the WorldHarderWeighted Plate LU RaiseHarderDumbbell Lateral RaiseSimilar exerciseMachine Lateral RaiseSimilar exerciseBand Lateral RaiseSimilar exerciseWeighted Bar Standing Lateral RaiseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.