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Empty Can Exercise (Scaption with Thumbs Down)

Draftstrength85%beginner⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
standing with arms at the sides, thumbs pointing down (internal rotation), positioned in the scapular plane ~30° forward of the frontal plane
End
arms elevated in the scapular plane to shoulder height with thumbs still down, as if pouring water from a can toward the floor
Range of Motion
scapular-plane elevation from 0° to ~90° (shoulder height, no higher), shoulder held in internal rotation

How to Perform

Shoulder elevation in the scapular plane with thumbs down (internal rotation). Classic supraspinatus test position but does NOT selectively isolate supraspinatus — 9 other shoulder muscles are equally activated. The internally rotated position narrows subacromial space. Full can has largely replaced this for rehabilitation, though it may be useful for middle deltoid recruitment.

Watch on YouTube↗

Opens a YouTube search for “Empty Can Exercise (Scaption with Thumbs Down)”

Equipment:dumbbell
Starting position: standing

Coaching Cues

  1. 1

    Long neck, soft shrug — pinky leads the lift

    (verbal)
  2. 2

    Pour water from a can toward the floor

    (verbal)
  3. 3

    Stop the lift at shoulder height — go no higher

    (verbal)
  4. 4

    Free hand on upper trap to keep it quiet

    (tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×15 reps; use primarily as assessment, not primary rehabilitation exercise [Reinold 2008, Boettcher 2009]

EMG Activation Data

Middle deltoid 77±44% MVIC, posterior deltoid 54±24% MVIC. Smallest supraspinatus-to-deltoid ratio (0.8). Does not selectively activate supraspinatus [Boettcher 2009]

Muscles Involved (3)

Primary Movers

Supraspinatus— Not selectively isolated — 9 other muscles equally active [Boettcher 2009]
Middle Deltoid— 77±44% MVIC — higher than full can [Reinold 2008]

Secondary Movers

Posterior Deltoid— 54±24% MVIC [Reinold 2008]

Easier Variations ↓

1

Full Can Exercise

Switch to thumbs-up position for safer supraspinatus activation with less impingement risk.

2

Regress to full-can-exercise

AUDIT: Switch to the thumbs-up full-can when the internally-rotated empty-can position provokes impingement; same scaption pattern with less impingement demand (listed as empty-can's own regression).

Harder Variations ↑

1

Not typically progressed

Full can is preferred for strengthening progression.

Target Movements (2)

Shoulder AbductionGlenohumeral Joint
Shoulder Internal RotationGlenohumeral Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Reaching Overhead

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Rotator Cuff Tendinopathyrehab⚠Shoulder Injury Preventionprevention

Research Notes

Full can exercise is preferred for rehabilitation due to better supraspinatus selectivity and lower impingement risk. Empty can increases scapular anterior tipping and internal rotation [Thigpen 2006].

Evidence Sources (6)