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.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 sets of 10-12 reps. Rest 60s.
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.
The Cuban Press is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters focusing on shoulder health. Focus on proper technique and consider starting with easier variations.
For the Cuban Press, the recommended approach depends on your goals. 2-3 sets of 10-12 reps. Rest 60s. For strength, use 8-10 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.
Yes, the Cuban Press can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting shoulders.
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.