Exercise library · Shoulders
Dumbbell Cuban Press.
Shoulder health exercise combining external rotation and press.
Also known as: DB Cuban Press, Cuban Rotation Press, Shoulder Health Press, Rotator Cuff Press, External Rotation Press
IntermediateDumbbells
The numbers
Sets
2–3
Reps
12–15
Rest
45–75 s
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
Common questions
Questions, answered.
- What is the Dumbbell Cuban Press?
- Shoulder health exercise combining external rotation and press.
- What muscles does the Dumbbell Cuban Press work?
- The Dumbbell Cuban Press primarily works your rotator cuff and deltoids. It also recruits your traps and forearms as secondary movers.
- What equipment do I need for the Dumbbell Cuban Press?
- You need dumbbells to perform the Dumbbell Cuban Press.
- How many sets and reps should I do for the Dumbbell Cuban Press?
- A typical prescription for the Dumbbell Cuban Press is 2–3 sets of 12–15 reps. Rest about 45–75 seconds between sets.
- Is the Dumbbell Cuban Press good for beginners?
- The Dumbbell Cuban Press is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.
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