Dumbbell Prone Full Can Exercise
Expert Advice
Keep your head and neck in a neutral position by looking down at the floor, to avoid neck strain.
How-to-do Steps
- Lie prone (face down) on a special bench that allows your arms to hang freely, holding a dumbbell in each hand.
- With thumbs pointed up and arms slightly bent, lift your arms diagonally out to the sides until they are level with your shoulders.
- Hold the position briefly, then lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Prone Full Can Exercise primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Prone Full Can Exercise work?
Dumbbell Prone Full Can Exercise primarily targets the Shoulders. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Prone Full Can Exercise?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Prone Full Can Exercise suitable for beginners?
Dumbbell Prone Full Can Exercise is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
