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Full Can Exercise (Scaption with Thumbs Up)

Draftstrength95%beginner⬤ strong evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
standing tall, working arm resting at the side, elbow straight, thumb pointing up
End
arm elevated in the scapular plane (30–45° anterior to the coronal plane) to shoulder height with thumb up ('pouring water toward the ceiling'), upper trap staying soft
Range of Motion
0–90° shoulder elevation in the scapular plane

How to Perform

Standing shoulder elevation in the scapular plane (30-45° anterior to coronal plane) with thumbs up. Targets supraspinatus with superior supraspinatus-to-deltoid ratio compared to empty can. Reduces subacromial impingement risk by promoting scapular upward rotation and posterior tilt. Holmgren et al. found 69% successful outcomes vs 24% controls, with only 20% proceeding to surgery vs 63%.

Watch on YouTube↗

Opens a YouTube search for “Full Can Exercise (Scaption with Thumbs Up)”

Equipment:dumbbell
Starting position: standing

Coaching Cues

  1. 1

    Tall spine, thumbs up — long line through the arm

    (verbal)
  2. 2

    Pour water from a glass toward the ceiling

    (verbal)
  3. 3

    Lift in the scapular plane, hand to shoulder height

    (verbal)
  4. 4

    Free hand on upper trap — it stays soft

    (tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×15 reps, 1-2x daily for 12 weeks; or progressive resistance 5 days/week over 12-16 weeks [Holmgren 2012, GRASP 2021]

EMG Activation Data

Supraspinatus: similar to empty can; middle deltoid: 52±27% MVIC (vs 77±44% in empty can, p=0.001). Superior supraspinatus-to-deltoid ratio [Reinold 2008]

Muscles Involved (4)

Primary Movers

Supraspinatus— Target muscle — similar activation to empty can but better selectivity [Reinold 2008]

Secondary Movers

Middle Deltoid— 52±27% MVIC — significantly less than empty can [Reinold 2008]

Stabilizers

Upper Trapezius— Scapular upward rotation
Serratus Anterior— Scapular stability during elevation

Easier Variations ↓

1

Gravity-Eliminated Scaption

Sidelying with arm supported, lift into scapular plane. Removes gravity load.

2

Active-Assisted with Cane

Use a cane or dowel to assist the lifting motion with the other hand.

Harder Variations ↑

1

Weighted Scaption

Add progressive dumbbell weight (1-5 lbs). Maintain slow eccentric control.

2

Eccentric-Focused Scaption

Use both hands to lift, lower with affected arm only. 3-5 second lowering phase.

Target Movements (2)

Shoulder AbductionGlenohumeral Joint
Shoulder FlexionGlenohumeral Joint

Why This Exercise Matters

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

Reaching OverheadDressing — Upper Body

Goals This Helps With

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

Rotator Cuff TendinopathyrehabSubacromial Shoulder PainrehabShoulder Injury Preventionprevention

Evidence Sources (9)