Exercise library · Shoulders
Dumbbell Cuban Press.
Shoulder health exercise combining external rotation and press.
IntermediateDumbbells
The numbers
Sets
2–3
Reps
12–15
Rest
45–75
Muscles
Primary
Rotator cuff · Deltoids
Secondary
Traps · Forearms
The play-by-play
How to do it.
- Step 01
Hold dumbbells with overhand grip at thighs
- Step 02
Perform upright row to chest
- Step 03
Externally rotate to press position
- Step 04
Press overhead
- Step 05
Reverse sequence to start
What separates good from great
Pro cues.
Use very light weights
Focus on smooth rotation
Excellent for injury prevention