Demo & instructions
Cuban Press
Also known as: Dumbbell Cuban Press, Cuban Rotation Press
Instructions
A three-part shoulder lift done with light dumbbells: pull the elbows up, rotate the hands overhead, then press. It trains shoulder rotation through a big range while the rest of the shoulder works along with it.
- Movement
- Vertical push
- Type
- Isolation
- Level
- Intermediate
- Typical range
- 8–15 reps
Setup
- 1Stand tall holding a pair of light dumbbells in front of your thighs, palms facing you.
- 2Set your feet about hip-width apart and brace your middle gently.
Execution
- 1Lift your elbows out to the sides until your upper arms are level with your shoulders and the weights hang below your elbows.
- 2Keeping your elbows where they are, rotate your forearms up until your knuckles point to the ceiling.
- 3
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
