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Cuban Press

The Cuban Press primarily targets your Shoulders, with support from Traps. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Compound · Push

Primary muscles: Shoulders Secondary muscles: Traps

How to perform Cuban Press

  1. Step 1. 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.
  2. Step 2. 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.
  3. Step 3. Now press the dumbbells by extending at the elbows, straightening your arms overhead.
  4. Step 4. Return to the starting position as you breathe in by reversing the steps.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

What are the primary muscles targeted by the Cuban press?

The Cuban press primarily targets the entire shoulder complex, with a specific emphasis on the rotator cuff muscles and the rear deltoids. It is an effective movement for improving shoulder stability and overall joint health.

How should I maintain proper form during the rotation phase?

Keep your elbows pinned at a 90-degree angle relative to your torso as you rotate the dumbbells upward. Ensure the rotation occurs strictly at the shoulder joint without allowing the elbows to drop or the lower back to arch.

What is a common mistake to avoid when performing this exercise?

Using excessive weight is a frequent error that leads to momentum and poor mechanics. This exercise requires light loads to safely engage the small stabilizer muscles of the rotator cuff without risking impingement.

Is there a beginner-friendly way to learn the Cuban press?

Beginners should practice the movement pattern using only their body weight or very light resistance bands. Breaking the exercise into three distinct phases—upright row, external rotation, and overhead press—helps master the coordination.

How should I program the Cuban press into my workout routine?

This exercise is best used as a warm-up or prehabilitation movement rather than a heavy strength lift. Perform 2 to 3 sets of 10 to 15 controlled repetitions at the beginning of an upper-body session.

Sample sets & reps for Cuban Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

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