Cuban Press
A three part dumbbell shoulder exercise that combines an upright row, an external rotation and an overhead press into one continuous movement. It suits lifters looking to build shoulder stability and strength together.
How to do the cuban press
- Stand holding a dumbbell in each hand with palms facing back, arms raised so your upper arms are parallel to the floor.
- Let your forearms hang down toward the floor in a scarecrow position to start.
- Rotate your shoulders so your forearms swing up until your wrists are above your elbows.
- Press the dumbbells straight overhead by extending your elbows, exhaling as you press.
- Reverse the sequence, lowering the dumbbells back through the rotation and down to the starting position.
Original library instructions (5 steps)
- Take 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.
- To 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.
- Now press the dumbbells by extending at the elbows, straightening your arms overhead.
- Return to the starting position as you breathe in by reversing the steps.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Rushing through the rotation phase, which is the part of the exercise that builds shoulder control.
- Letting the upper arms drop below parallel during the movement instead of holding them steady.
- Using dumbbells too heavy to control all three parts of the movement smoothly.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use light dumbbells at first, since the exercise is more about control through three positions than heavy loading.
- Practice each of the three parts separately before linking them into one smooth movement.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the Cuban press good for beginners?
It works better for lifters with some shoulder training experience, since coordinating three separate movements in sequence takes practice.
What muscles does the Cuban press work?
It mainly works the shoulders, with the back helping to stabilize the shoulder blades through the rotation and press.
