Overview

The empty can raise is a well-known exercise for strengthening the supraspinatus, one of your four rotator cuff muscles. You lift your arm out and slightly forward with your thumb pointing down, as if emptying a can. It's effective at isolating this muscle, but it's also one of the more debated exercises in shoulder rehab — read the caution note below before adding it to your routine.

Exercise Name

Empty Can Raise

Primary Purpose

Strengthen the supraspinatus, the rotator cuff muscle most responsible for starting the motion of lifting your arm out to the side
Build shoulder strength for overhead lifting, reaching, and sport-specific movements
Often used in testing and rehab settings to isolate supraspinatus strength

The "empty can" position (thumb down, as if pouring out a can) increases activation of the supraspinatus compared to a neutral grip. This is exactly why it's popular for isolating that muscle — but it's also part of why the exercise is debated, explained below.

Common Misconceptions

"The empty can raise is always bad for your shoulder." Not true — for many people, especially those with healthy shoulder mechanics, this exercise is a well-tolerated, effective way to strengthen the supraspinatus.
"Everyone should avoid it and use the full can instead." Also not quite right — the full can position isn't automatically superior for everyone; the two positions simply create different amounts of muscle activation and joint crowding depending on the person's anatomy and shoulder mechanics.
The real nuance: the thumb-down, empty-can position narrows the space under the bony roof of your shoulder (the acromion) slightly more than the thumb-up, full-can position. In people who already have a tight or crowded subacromial space — such as those with shoulder impingement syndrome — this narrowing can provoke pinching pain. For people without that crowding, it's often perfectly fine.
The full can alternative: the "full can raise" is performed in the same lifting path but with your thumb pointing up (as if holding a full can upright) and your palm rotated so the forearm is in a more neutral or slightly outward-rotated position. Research and clinical experience suggest the full can position creates similar or only slightly less supraspinatus activation while typically causing less pinching discomfort, which is why many physiotherapists recommend starting with the full can version, especially if you have any history of impingement-type pain.
Bottom line: if the empty can raise causes pinching, sharp, or catching pain at the top of your shoulder, switch to the full can version or reduce the height of the raise. If it feels fine, either version can be an effective strengthening tool.

Target Muscles

Supraspinatus — the main muscle targeted, especially activated in the empty-can (thumb-down) position
Deltoid — assists significantly in lifting the arm, particularly the middle fibers
Rotator Cuff Overview — the group as a whole helps keep the upper arm bone centred during the lift

Difficulty Level

Intermediate

Equipment Required

Light dumbbells (start with 0.5–2 kg / 1–4 lb) or light resistance bands

Who Should Perform This

People without a history of shoulder impingement or subacromial pain who want to strengthen the supraspinatus specifically
Athletes and lifters building comprehensive rotator cuff strength as part of a broader program
Anyone under the guidance of a physiotherapist who has assessed that this movement is appropriate for their specific shoulder

Who Should Avoid This

Anyone with active shoulder impingement syndrome or a history of pinching pain with overhead lifting — try the full can version instead, or avoid raising above shoulder height
People with a current or recent rotator cuff tear that hasn't been cleared for resisted lifting
Anyone with an unhealed fracture around the shoulder or upper arm
People less than several weeks post-shoulder surgery without specific clearance for this movement
Anyone who feels sharp or catching pain during the lift — stop and switch to the full can position or a lower range

Step-by-Step Instructions

Stand tall holding a light dumbbell in each hand, arms relaxed at your sides.
Turn your thumbs down so your palms face behind you slightly (the "empty can" position).
Raise your arms out and slightly forward, roughly 30 degrees in front of your body (this angle is called the scapular plane), up to about shoulder height.
Stop at shoulder height — going higher increases the risk of pinching and offers little added benefit.
Pause briefly at the top, then lower slowly and with control back to your sides.
Repeat for 10–12 repetitions, 2–3 sets, 2–3 times per week.
If you feel any pinching or sharp pain at any point, stop and switch to the full can version (thumb up, palm facing forward) instead.

Common Mistakes

Raising the arms above shoulder height — this increases crowding under the shoulder's bony roof and raises the risk of pinching pain, with little extra strength benefit.
Using too much weight — this often causes shrugging or swinging, which shifts effort away from the supraspinatus and toward the upper trapezius.
Ignoring pinching or sharp pain — this is a sign to stop and switch to the full can position, not push through.
Shrugging the shoulders up during the lift — keep your shoulders down and away from your ears throughout the motion.

Progressions

Gradually increase weight as strength improves, keeping the range capped at shoulder height
Add a brief pause (2–3 seconds) at the top of the lift for more control
Progress to functional overhead patterns like the prone Y-T raise once basic strength is established

Easier Alternatives

Use the full can position (thumb up) instead of empty can if you notice any pinching
Reduce the range of motion, raising only to hip or chest height at first
Try isometric shoulder holds first if any raising motion is uncomfortable

Rotator Cuff Tear — used carefully in later-stage rehab to rebuild supraspinatus strength
Rotator Cuff Tendinitis — the full can variation is often preferred here to avoid provoking symptoms
Shoulder Impingement Syndrome — this exercise should be used cautiously, with the full can version usually preferred

Supraspinatus — the primary target muscle
Deltoid — a major assisting muscle in the lift
Rotator Cuff Overview — supports joint stability throughout the motion

References

Physiopedia. "Supraspinatus." https://www.physio-pedia.com/Supraspinatus
Physiopedia. "Rotator Cuff Strengthening Exercises." https://www.physio-pedia.com/Rotator_Cuff_Strengthening_Exercises
Journal of Orthopaedic & Sports Physical Therapy (JOSPT). "An Update of Systematic Reviews Examining the Effectiveness of Conservative Physical Therapy Interventions for Subacromial Shoulder Pain." https://www.jospt.org/doi/10.2519/jospt.2020.8498
StatPearls (NCBI Bookshelf). "Shoulder Impingement Syndrome." https://www.ncbi.nlm.nih.gov/books/NBK554518/

This information is for education only and is not a medical diagnosis. InjuryAtlas does not replace an assessment by a qualified health professional. If you have severe pain, visible deformity, numbness, loss of function, or symptoms that are getting worse, seek medical care promptly.