Cuban Press

About This Exercise

The Cuban Press is a compound shoulder exercise that combines an external rotation with an overhead press. It primarily develops rotator cuff strength and shoulder stability while also targeting the deltoids. This movement is excellent for athletes looking to improve shoulder health and overhead pressing power.

1Setup

Stand tall with a dumbbell in each hand, using a pronated (overhand) grip. Raise your upper arms to parallel with the floor, elbows bent at 90 degrees, allowing the dumbbells to hang down (the 'scarecrow' position). Brace your core and maintain a neutral spine.

2Execution

Initiate the movement by externally rotating your shoulders, keeping your upper arms stationary. Rotate until your forearms are perpendicular to the floor and your wrists are above your elbows. Without pausing, press the dumbbells overhead by extending your elbows, finishing with your arms straight and the dumbbells close together. Reverse the movement with control, lowering the weights along the same path and then internally rotating back to the starting position. Maintain a slow, controlled tempo throughout, avoiding any swinging or arching of the lower back.

Pro Tips

• Focus on feeling the burn in the back of your shoulders during the rotation phase.
• Keep your upper arms locked in place; only your forearms should move during the rotation.
• Avoid using momentum—if you can't control the descent, the weight is too heavy.
• Squeeze your glutes and brace your core to prevent lower back arching during the press.