Dumbbell Cuban Press
Description
The dumbbell Cuban press is a shoulder health and mobility exercise that combines three movements in one flow: an upright row to elbow height, an external rotation of the forearms, and an overhead press. It trains the rotator cuff, deltoids, and overhead pressing pattern.
Muscle Group
Equipment Required
Dumbbell Cuban Press Instructions
- Stand holding light dumbbells at your thighs.
- Upright row the dumbbells to elbow height — elbows wide at shoulder height, forearms hanging down.
- Externally rotate your forearms — swing them up so the dumbbells point to the ceiling.
- Press the dumbbells overhead to lockout.
- Lower back by reversing: lower to shoulders, internally rotate forearms, lower the row.
- That is one rep.
- Use very light weight. This is a shoulder health exercise, not a strength exercise.
- Aim for 8 to 10 reps per set.
Dumbbell Cuban Press Form & Visual
Dumbbell Cuban Press Benefits
- Trains the rotator cuff through external rotation
- Combines three shoulder patterns in one flow
- Excellent shoulder warm-up
- Builds shoulder health and mobility
- Identifies shoulder weaknesses
- Useful prehabilitation exercise
Dumbbell Cuban Press Muscles Worked
- Infraspinatus and teres minor (external rotation)
- Lateral deltoid (upright row)
- Anterior deltoid (press)
- Upper trapezius
- Supraspinatus
Dumbbell Cuban Press Variations & Alternatives
- DB Lying Supination
- Cable External Rotation
- DB Standing Overhead Press
- Band Cuban Press
- Scarecrow Press
