Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Cuban Press
A complex dumbbell movement that combines external rotation and a vertical press to strengthen the rotator cuff, shoulders, and upper back stability for improved overhead strength.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Forearms
Popularity Score
4
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
8.5/10Anterior Delts, Medial Delts, Rear Delts
Triceps
6/10Lateral Head, Long Head
Traps
5/10Mid Traps, Lower Traps
Forearms
3/10Extensors
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-120 seconds • Keep rest shorter if performed as shoulder pre-hab or warm-up.
How to Perform
Hold light dumbbells, standing or seated, with arms bent 90 degrees, elbows tucked close, and palms facing inward (neutral grip). Forearms should be perpendicular to the floor.
- Externally rotate your shoulders, pivoting at the elbow until the dumbbells are lifted and palms face forward, resembling a scarecrow position.
- Pause briefly, ensuring your elbows remain horizontal and level with your shoulders.
- Press the dumbbells vertically overhead until your arms are fully extended.
- Reverse the movement, lowering the dumbbells back down to the scarecrow position.
- Internally rotate the shoulders to return to the starting position with palms facing inward.
Coaching Tips
Form Cues
- Maintain elbow height.
- Focus on rotation.
- Press straight up.
- Control the lowering phase.
- Keep the core tight.
Breathing
Inhale deeply while rotating and preparing to press; exhale forcefully as you drive the weights overhead and brace the core.
Tempo
2-0-1
Range of Motion
Rotate fully to bring forearms parallel to the ground; press overhead until elbows are fully locked out.
Safety
Safety Notes
- This exercise is for stability and health; use very light weights to maintain strict form.
- Stop immediately if you feel sharp pain in the shoulder joint during rotation.
Spotting
Not recommended; use lighter weight and focus on strict execution to avoid injury.
Common Mistakes
- Using weights that are too heavy.
- Shrugging the shoulders upward during the press.
- Failing to complete the full external rotation.
- Letting the wrists collapse backward.
When to Avoid
- Acute shoulder impingement syndrome.
- Severe rotator cuff injury.
Flexibility Needed
- Adequate external rotation range of motion.
Build Up First
- Basic control over light weights.
- Ability to maintain neutral spine position.
Also known as
Cuban Press, Dumbbell Cuban Rotation, Seated Cuban Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Cuban Press
Dumbbells
Shoulders
Dumbbell Arnold Press
Dumbbells, Flat Bench
Shoulders
Dumbbell Overhead Press
Dumbbells
Shoulders
Dumbbell Single-Arm Shoulder Press
Dumbbells
Shoulders
Balance Trainer Dumbbell Overhead Press
Dumbbells, Balance Trainer
Shoulders
Dumbbell Push Press
Dumbbells
Shoulders
Stability Ball Seated Dumbbell Shoulder Press
Dumbbells, Stability Ball
Shoulders
Dumbbell Prone IYT
Dumbbells, Flat Bench
Shoulders
Dumbbell Front Raise
Dumbbells
Shoulders
Dumbbell Reverse Fly
Dumbbells
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
