Cuban Press
Primary
Shoulders
Secondary
Rotator cuff, Traps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
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A multi-joint movement that builds overall strength, the Cuban Press targets your shoulders through a pulling movement pattern. Use for shoulder health and warm-up.
Everything You Need to Know About the Cuban Press
The Cuban Press is a intermediate difficulty exercise that targets your Side shoulders and Rotator cuff. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for shoulder health and warm-up. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters focusing on shoulder health. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Cuban Press
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Cuban Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use very light weight.
- Control each phase.