Cuban Press
Primary
Shoulders
Secondary
Rotator cuff, Traps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
Cuban Press
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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.
Muscles worked: Cuban Press
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Cuban Press form guide
- 1
Hold light dumbbells with arms hanging.
- 2
Raise dumbbells to the sides (upright row position).
- 3
Rotate your shoulders externally (scarecrow position).
- 4
Press the weights overhead.
- 5
Reverse the entire movement.
What are the best tips for the Cuban Press?
Great for shoulder health.
Use very light weight.
Three distinct movements combined.
Focus on the rotation.
When to Use the Cuban Press
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.
What are common Cuban Press mistakes to avoid?
Using too much weight.
Loading more weight than you can control on the Cuban Press forces compensatory movement patterns that bypass your Side shoulders. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Skipping the rotation.
On pulling movements like the Cuban Press, this mistake typically means your arms are doing work that should come from your Side shoulders. Initiate every rep by engaging your Side shoulders first, then let your arms follow.
Rushing through for optimal results.
Rushing through the Cuban Press reduces the time your Side shoulders spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Is the Cuban Press right for you?
Intermediate lifters focusing on shoulder health.
How to Program the Cuban Press
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.
What are good alternatives to the Cuban Press?
Other Variations
- Barbell Cuban Press
- Cable Cuban Press
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.
This Exercise Is in Your Plan
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Safety Notes
- Use very light weight.
- Control each phase.