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Cuban Press
PushCompoundDumbbellsIntermediate
Muscles worked
Front
Back
ShouldersTraps
Instructions
- 1Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.
- 2To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.
- 3Now press the dumbbells by extending at the elbows, straightening your arms overhead.
- 4Return to the starting position as you breathe in by reversing the steps.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Cuban Press
The Cuban press combines an external shoulder rotation and a vertical press into one fluid movement, a valuable exercise for rotator-cuff health and overhead shoulder stability. Often used in athletic training and injury prevention, it perfectly complements classic pressing movements by strengthening stabilizer muscles that are often neglected.
check_circleBenefits
- check_circleStrengthens the rotator cuff, often neglected
- check_circleImproves shoulder stability overhead
- check_circleGood injury-prevention exercise
lightbulbExecution tips
- lightbulbUse a very light load; technique matters more than weight
- lightbulbClearly separate the two phases: rotation, then press
- lightbulbKeep the elbows at shoulder height during the rotation
warningCommon mistakes
- warningToo much load that prevents a clean rotation
- warningMerging the two phases without distinguishing them
- warningElbows dropping during the rotation
helpFrequently asked questions
When should I include the Cuban press in a session?expand_more
As a shoulder warm-up before heavy pressing movements, or at the end of a session to strengthen the cuff.
What weight should I use?expand_more
Very light, often 2 to 5 kg is enough; the goal is control and joint health, not load.
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