1 / 6Cuban Press
A three-part shoulder move: an upright row, a rotation of the forearms upward, then a press overhead. With light weights it strengthens the small rotator cuff muscles.
ShouldersBack
- Level
- Intermediate
- Equipment
- Dumbbells
- Main muscle
- Shoulders
- Also works
- Back
- Beginner sets
- 3 × 12–15
- Rest
- 45 seconds
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See the app · coming soonHow to do it
- 1Stand with light dumbbells and raise your elbows to shoulder height.
- 2Rotate your forearms up until your hands are above your elbows.
- 3Press the dumbbells overhead.
- 4Reverse the movement back to the start.
Common mistakes
- Going heavy, which strains the rotator cuff
- Rushing through the rotation
- Lifting the elbows above shoulder height in the row
Tips
- Use very light dumbbells or a plate
- Pull to shoulder height, rotate the forearms up, then press
- Move slowly and reverse the steps on the way down
Questions
Who is the Cuban press for?
Anyone wanting healthier shoulders, especially people who press a lot.
How heavy?
Very light, often 2 to 5 kg per hand. It is a health exercise, not a strength test.
More Shoulders exercises
See all exercises →
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