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Dumbbell Cuban Press
Multi-phase dumbbell exercise combining upright row, external rotation, and overhead press that targets shoulders and rotator cuff for enhanced stability and strength; used as accessory to prevent shoulder injuries.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Triceps, Forearms, Biceps
Accessory Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts, Rear Delts
Traps
6/10Upper Traps, Mid Traps
Triceps
5/10Long Head
Forearms
4/10Flexors
Biceps
3/10Long Head
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, knees slightly bent, core braced. Hold dumbbells at sides with palms facing back and shoulder blades retracted.
- Bend elbows to lift dumbbells to shoulder height, leading with elbows until upper arms are parallel to floor.
- Rotate shoulders externally to bring dumbbells to goalpost position with palms forward, keeping upper arms fixed.
- Press dumbbells overhead by extending arms until nearly straight.
- Lower dumbbells controlled to goalpost position.
- Internally rotate shoulders to return to upright row position.
- Lower dumbbells back to starting position at sides.
Coaching Tips
Form Cues
- Lead with elbows in row
- Keep upper arms horizontal during rotation
- Align wrists elbows and shoulders in press
- Brace core throughout
- Control descent fully
Breathing
Inhale during upright row and rotation; exhale during overhead press and lowering.
Tempo
2-1-2
Range of Motion
Upper arms parallel to floor in row phase; arms extend fully overhead without elbow lockout.
Safety
Safety Notes
- Use light weights only
- Stop if shoulder pain occurs
- Maintain neutral spine
- Avoid if acute shoulder issues present
Spotting
Spotting not typically needed; perform in front of mirror for form check or use safety pins if pressing heavy.
Common Mistakes
- Using momentum from torso
- Lifting too heavy causing form breakdown
- Incomplete external rotation
- Locking elbows at top
- Arching lower back
When to Avoid
- Acute shoulder impingement
- Severe rotator cuff injury
Flexibility Needed
- Adequate shoulder external rotation
- Full overhead shoulder flexion
Build Up First
- Competent upright row form
- Basic external rotation mobility
- Shoulder stability awareness
Also known as
Cuban Press, Standing Cuban Press
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