Dumbbell Seated Cuban Press
Description
The dumbbell seated Cuban press is a three-part shoulder movement that combines an upright row, an external rotation, and an overhead press. The flow trains the rotator cuff, posterior delts, and the entire shoulder complex through a full range. It is a strong choice for shoulder health and balanced development.
Muscle Group
Equipment Required
Dumbbell Seated Cuban Press Instructions
- Sit on a bench with feet flat on the floor.
- Hold a light dumbbell in each hand with arms hanging at your sides, palms facing back.
- Begin by performing an upright row, pulling the dumbbells up to chest height.
- With elbows high, externally rotate your shoulders to bring the dumbbells up and back.
- The dumbbells should now be at shoulder height with palms facing forward.
- Press the dumbbells overhead until your arms are fully extended.
- Reverse the entire motion: lower to the rotated position, internally rotate, then lower to your sides.
- Use light weight. The movement is for shoulder health and control, not heavy loading.
Dumbbell Seated Cuban Press Form & Visual
Dumbbell Seated Cuban Press Benefits
- Trains the rotator cuff
- Builds posterior deltoid strength
- Improves shoulder mobility
- Strong for shoulder injury prevention
- Develops scapular control
- Useful as a warm-up or shoulder-specific accessory
Dumbbell Seated Cuban Press Muscles Worked
- Posterior deltoid
- Lateral deltoid
- Anterior deltoid
- Rotator cuff (infraspinatus, teres minor)
- Rhomboids
Dumbbell Seated Cuban Press Variations & Alternatives
- Cuban Press
- Dumbbell Upright Row
- Dumbbell External Rotation
- Dumbbell Shoulder Press
