Dumbbell Prone Full Can Exercise

1. Select an appropriate weight for the dumbbells you will be using—lighter weights are recommended as this exercise targets small muscle groups.

2. Lie face down on a flat bench, with your feet together or slightly apart for stability. Your head should be aligned with your spine or slightly extended beyond the edge of the bench.

3. Hold a dumbbell in each hand, with your arms extended below you, palms facing each other.

4. Engage your core and keep your neck in a neutral position.

5. Lift the dumbbells away from the floor by raising your arms out to the side, angling them slightly forward (about 30 degrees to the frontal plane), thumbs pointing upwards. This is the "full can" position.

6. Raise the dumbbells to just below shoulder height, ensuring that the movement comes from the shoulders rather than the back or arms.

7. Hold the contraction at the top of the movement for a moment.

8. Lower the dumbbells slowly back to the starting position.

9. Repeat for the desired number of repetitions and sets.

Ensure that the movement is controlled and deliberate throughout the exercise to maximize engagement of the shoulder muscles and to reduce the risk of injury.