- With dumbbell in one hand, lie chest down on elevated bench.
Position palm forward (thumb up) with elbow straight or slightly
- Raise upper arm to side until elbow is shoulder height. Maintain
upper arms perpendicular to torso with elbow straight throughout
exercise. Maintain palm forward position. Lower and repeat.
- Bench should be horizontal and be high enough to prevent
dumbbell from touching floor. Upper arm should travel in perpendicular
path to torso to minimize latissimus dorsi involvement. Bench
should be high enough to prevent dumbbells from hitting floor
and close to horizontal. Lying at 45° is not sufficient angle
to target rear deltoids.
- This exercise AKA "prone full can" has been suggested
to exercise supraspinatus muscle in rehabilition settings (Blackburn
TA, et al. 1990; Reinold MM, et al. 2007).