Cuban Press tutorial
The Cuban press is a compound shoulder-health movement that combines an upright row, an external rotation and a press in one pattern. It strengthens the deltoids and the rotator cuff.
How to perform
- Stand tall with light dumbbells in front of your thighs.
- Pull the dumbbells up to chest height like an upright row, with elbows higher than your wrists.
- Without moving the elbows, rotate your forearms upward so the dumbbells sit above your shoulders.
- Press the dumbbells overhead.
- Reverse the steps, returning the dumbbells to row height.
- Lower to the start and repeat.
Breathing: Exhale on the upward phase and inhale as you reverse.
Key tips
- Use very light weights; control is the goal.
- Move slowly and treat each phase separately.
- Keep your core braced.
Common mistakes
- Using heavy weights and losing form.
- Shrugging the shoulders toward the ears.
- Swinging the body to help the movement.
Safety: This is a complex movement; learn it without weight first. Skip it if you have shoulder pain or pinching.
ShouldersPrimary muscle
DumbbellEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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