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Shoulders

Cuban Press

The Cuban Press is a strength exercise with dumbbells for your shoulders. Share of the load in the Zulta muscle model: rotator cuff 48%, rear delts 17% and side delts 12%.

Also known as: cuban rotation, cuban rotation press

Level: IntermediateEquipment: DumbbellMulti-joint (compound)
Cuban Press demonstration

How to do it

  1. Stand with a light dumbbell in each hand in front of the thighs, palms facing back.
  2. Pull the elbows out to the sides until the upper arms are level with the shoulders, forearms hanging down.
  3. Keep the elbows high and rotate the forearms up until they point to the ceiling.
  4. Press the dumbbells overhead until the arms are straight.
  5. Reverse each step slowly: lower to the rotated position, rotate down, then lower the arms.

Tips

  • Use very light weights: the rotation step limits the load.
  • Keep the upper arms level with the shoulders during the rotation.
  • Move through each step in a clear, separate phase.

Common mistakes

  • Letting the elbows drop during the rotation.
  • Arching the lower back on the press.
  • Rushing the steps into one blurred movement.

Muscles worked by the Cuban Press

  • Rotator cuff Primary48%
  • Rear delts Secondary17%
  • Side delts Secondary12%
  • Front delts Secondary8%
  • Mid traps Minor7%
  • Rhomboids Minor5%
  • Lower traps Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Upright row, rotation and press in one. Rotating the upper arm with the elbow fixed isolates the rotator cuff (infraspinatus and teres minor for external, subscapularis for internal); here the cuff is the target, so it is coloured.

Cuban Press alternatives

Different equipment

Easier

Make it easier

Frequently asked questions

What muscles does the Cuban Press work?

Mainly the rotator cuff. The rear delts, side delts and front delts assist.

Is the Cuban Press good for beginners?

The Cuban Press is rated intermediate. If you are new, learn the Band External Rotation first and build up from there.

What is a good alternative to the Cuban Press?

For example the Band External Rotation, External Rotation Cable and Side Lying External Rotation. They train mostly the same muscles, some with different equipment.

Sources

  • Reinold et al. 2004, JOSPT 34(7):385-394
  • Escamilla et al. 2009, Sports Med 39(8):663-685

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