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Dumbbell Cuban Press
Intermediate - Strength - Compound
Targeted Muscle Group
Shoulders
Recommended Equipment
Dumbbell
How to do it
The Dumbbell Cuban Press is an excellent exercise for targeting the shoulders, particularly the rotator cuff muscles, and enhancing shoulder stability and mobility. Here’s a step-by-step guide to performing the exercise correctly:
Set Up:
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Your arms should be down by your sides with your palms facing your body (neutral grip).
Starting Position:
Raise the dumbbells by performing an upright row: lift your elbows up and to the sides until the dumbbells are at shoulder height. Your elbows should be higher than your wrists, and your upper arms should be parallel to the floor. Rotate your shoulders to bring the dumbbells into a “goalpost” position, with your elbows bent at 90 degrees and your forearms parallel to the floor. Your palms should now be facing forward.
Executing the Press:
Press the dumbbells overhead by extending your arms. Ensure your wrists, elbows, and shoulders are in alignment throughout the movement. Fully extend your arms at the top, but do not lock your elbows.
End Position:
Hold the top position for a brief moment to maximize the contraction in your shoulder muscles.
Return to Starting Position:
Lower the dumbbells back down to the “goalpost” position by bending your elbows. Rotate your shoulders to return the dumbbells to the upright row position. Lower the dumbbells back to your sides to complete one full repetition.
