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Cuban Press

Exercise Data

Type: Strength Main Muscle Worked: Shoulders Other Muscles: Traps Equipment: Dumbbell Mechanics Type: Compound Level: Intermediate Sport: NoForce: Push
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7.9

Out of 10

Good

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Cuban Press Guide

Main Muscle: Shoulders

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

Variation: You can also use a barbell.

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Review: Cuban Press

Exercise Rating
9/10

Aug 24, 2015 1:51 PM: Tried this for the first time today and I have to say I loved it. I really had to take it slow with a low weight. It took my brain a bit to get the movement but once I did it came easy. I did it at the end of my shoulder workout and I could really feel burn. I am looking forward to incorporating this...+See More

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Review: Cuban Press

Exercise Rating
10/10

Mar 7, 2015 10:36 AM: This is essential for rotator cuff strength and shoulder stability. It won't change your external appearance,which is why it doesn't get higher marks from readers, but it will prevent injury.

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Review: Cuban Press

Exercise Rating
10/10

Jul 29, 2014 1:14 AM: it needs to be careful to avoid hurt

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Review: Cuban Press

Exercise Rating
1/10

Mar 24, 2014 3:21 PM: I just MRI'd a kid that did this stupid exercise. Tell your rotator cuffs to back their bags; they're heading to snap city!

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Tip: Cuban Press

Exercise Rating
10/10

Feb 3, 2014 8:39 PM: it burns so much

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Review: Cuban Press

Exercise Rating
7/10

Apr 16, 2013 1:37 AM: I will try, looks that this excersise works the entire 3 heads of shoulder..

and yes BURNS

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Tip: Cuban Press

Exercise Rating
10/10

Nov 13, 2012 1:10 PM: This is such an effective exercise for the entire shoulder and shoulder girdle; however, I would not recommend it for exercisers who are not aware of their limbs in space (proprioception). If you do not have good proprioception, it would be very easy to strain your rotators by keeping the arms to far...+See More

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Review: Cuban Press

Exercise Rating
10/10

Sep 11, 2012 1:10 AM: Awesome....this, could be work for me.

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Review: Cuban Press

Exercise Rating
10/10

Aug 22, 2012 10:40 AM: I love it

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Review: Cuban Press

Exercise Rating
7/10

Apr 8, 2012 3:50 PM: Decent exercise.

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