Shoulders / Intermediate / Compound (multi-joint)

Cuban Press

A dumbbell exercise for the rotator cuff, with the upper traps assisting.

At a glance

Primary

Rotator cuff

Secondary

Upper traps

Equipment

Dumbbells

Movement pattern

Shoulder rotation

Level

Intermediate

Type

Shoulders, Compound (multi-joint)

How to do it

1. Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.
2. To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.
3. Now press the dumbbells by extending at the elbows, straightening your arms overhead.
4. Return to the starting position as you breathe in by reversing the steps.
5. Repeat for the recommended amount of repetitions.

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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