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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: No
Force: Push
Your Rating: 


7.4

Out of 10

Good

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Cuban Press
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Cuban Press Guide

Main Muscle: Shoulders

  1. From a seated or standing position, hold a dumbbell in each hand with your shoulders rotated forward. Your arms should be fully extended next to your thighs with only a slight bend at the elbows and with the palms of your hands facing your thighs. This will be your starting position.
  2. Begin the movement by lifting the elbows up, as if performing a dumbbell upright row, until they are at shoulder height. Tip: The torso and the upper arm should resemble the letter "T". Exhale as you perform this movement.
  3. Once you reach this position, inhale and then externally rotate the dumbbells up while keeping the upper arms in the same level and exhaling. Continue this movement until the forearms are perpendicular to the floor and the hands are pointing towards the ceiling. Inhale once you complete this movement.
  4. Now press the dumbbells up over your head as if performing a shoulder press as you exhale.
  5. Go back to the initial position as you breathe in by reversing the steps.
  6. Repeat for the recommended amount of repetitions.

Variation: You can also use a barbell.



Alternative Exercises For Cuban Press

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

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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of people found this review helpful

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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Review: Cuban Press

Exercise Rating
9/10

Aug 24, 2011 11:48 AM: burns....



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Tip: Cuban Press

Exercise Rating
9/10

Mar 11, 2011 10:38 PM: well again i said its good sports exercise but one should train very properly



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Review: Cuban Press

Exercise Rating
4/10

Apr 11, 2010 3:28 PM: Usually this is done with a barbell, but dumbbell is OK, just a different exercise.
But the main thing is that each rep should start with an upright row! The hands should be lowered after the negative shoulder rotation (internal rotation)



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