Cuban Press

Shoulders, Rotator cuff, TrapsDumbbells

The Cuban press chains an upright row, external rotation, and overhead press to build deltoid strength, rotator cuff stability, and overhead mobility.

How to do it

1Stand tall with feet shoulder-width apart, holding dumbbells down at your sides.

2Pull your elbows up and out to shoulder height, bending your arms at 90 degrees with forearms pointing down.

3Without dropping your elbows, rotate your forearms up until the dumbbells sit above shoulder level.

4Press the dumbbells overhead until your arms reach full lockout.

5Reverse the movement smoothly: lower to shoulder height, rotate forearms down, then lower your elbows.

Common mistakes

Arching your lower back as you press overhead, dumping load from your shoulders onto your spine.

Dropping your elbows below shoulder height during the rotation phase, stripping tension from the rotator cuff.

Going too heavy, breaking fluid bar path and jerking the weight up dangerously.

Breathing

Inhale as you raise your elbows and rotate, exhale on the press overhead, inhale lowering down, and exhale at the bottom.

Make it harder or easier

To regress, use light dumbbells and master each phase independently.

To progress, pause at each phase transition.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.