Primary
Shoulders
Secondary
Rotator cuff, Traps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
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The Cuban press combines three movements into one: an upright row, external rotation, and overhead press. This sequence trains your side delts, rotator cuff, and pressing muscles in one fluid motion. It's an excellent shoulder health exercise that also builds functional strength.
When to use it
Use for shoulder health and warm-up.
Who it's for
Intermediate lifters focusing on shoulder health.
Break it into three distinct phases initially: row up, rotate, press. Once you have the pattern, make it flow smoothly. The external rotation is the crucial phase—really turn your forearms up before pressing. Use very light weight; 10-15 lb dumbbells humble most people.
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Also targets: rotator cuff, traps
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Hold light dumbbells with arms hanging.
Raise dumbbells to the sides (upright row position).
Rotate your shoulders externally (scarecrow position).
Press the weights overhead.
Reverse the entire movement.
Great for shoulder health.
Use very light weight.
Three distinct movements combined.
Focus on the rotation.
Use Cuban presses in your warm-up before any pressing or overhead work. The external rotation phase activates your rotator cuff while the other phases warm up your delts. They also work as a standalone shoulder health exercise 2-3 times per week.
Using too much weight.
Loading more weight than you can control on the Cuban Press often creates compensations that shift work away from your Side shoulders. Reduce the load until each rep follows the intended path.
Skipping the rotation.
On an upper-body pulling movement like the Cuban Press, this mistake can shift work away from your Side shoulders. Keep your torso stable and guide the load through the intended pulling path.
Rushing through for optimal results.
Rushing through the Cuban Press makes it easier to lose position and harder to keep tension on your Side shoulders. Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate lifters focusing on shoulder health.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2-3 sets of 10-12 reps. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Cuban Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Cuban Press
The Cuban Press primarily targets the Side shoulders, Rotator cuff, making it an effective exercise for shoulders development. Secondary muscles worked during the Cuban Press include Front shoulders, Traps, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Cuban Press as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Cuban Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Cuban Press is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Cuban Press include: Face Pull, External Rotation. These exercises target similar muscle groups as the Cuban Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.