Shoulders / Intermediate / Compound (multi-joint)

Dumbbell Cuban Press

A combination of an upright row, external rotation and overhead press that strengthens the rotator cuff and delts.

At a glance

Primary

Rotator cuff, Side delts

Secondary

Rear delts, Front delts, Upper traps, Upper back (rhomboids, mid/lower traps)

Equipment

Dumbbells

Movement pattern

Shoulder rotation, Lateral raise (abduction), Overhead push

Level

Intermediate

Type

Shoulders, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand holding light dumbbells at your thighs with an overhand grip.
2. Raise the elbows out to the sides until the upper arms are level with the shoulders, forearms hanging down.
3. Rotate the forearms up so the dumbbells are above the elbows.
4. Press the dumbbells overhead, then reverse the sequence to return.

Tips

• Use light weights; this is a shoulder health exercise.
• Keep the elbows at shoulder height during the rotation.

Common mistakes

• ✗ Using too much weight.

  Why it hurts: The rotation part loads the rotator cuff, which is quickly overloaded.

  ✓ Instead: Use very light dumbbells and move slowly through each part.

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