Cuban Press
- Intermediate
- Dumbbell
The Cuban press chains three movements together. Light dumbbells are pulled up the front of the body into an upright row, the forearms then rotate up and back into a goalpost position, and the press finishes overhead. The rotation phase is the point of the exercise: it loads the external rotators of the cuff in a position most pressing does not reach, which is why it is normally trained with light loads. Deltoids and traps carry the row and the press, and the triceps finish the lockout.
How to do the Cuban Press
- Stand tall with a light dumbbell in each hand, palms facing your thighs.
- Set your shoulder blades down and back and brace your trunk.
- Pull the dumbbells up the front of your body until the upper arms are parallel to the floor.
- Holding the elbows at that height, rotate the forearms up and back into a goalpost position.
- Press the dumbbells overhead until the arms are almost straight.
- Reverse the three phases in order and return to the start under control.
Muscles worked
- Primary:
- Shoulders
- Secondary:
- Traps and Triceps
Why train it
- Loads the rotator cuff in a rotated overhead position that most pressing movements do not reach.
- Combines mobility and strength work in a single rep, which saves warm-up time.
- Exposes shoulder mobility restrictions early, before heavier pressing is loaded.
Common mistakes
- Loading it like a shoulder press, which makes the rotation phase impossible to control.
- Letting the elbows drop during the rotation, which removes the external rotation the exercise exists for.
- Arching the lower back to finish the press, which hides limited overhead mobility.
- Rushing the sequence, which blends the three phases and loses the cuff work entirely.
Frequently asked questions
What muscles does the Cuban Press work?
The Cuban Press trains the shoulders as the main target. Expect the traps and triceps to take some of the load as well.
What equipment do I need for the Cuban Press?
The Cuban Press needs a dumbbell. Nothing beyond that is required to run the movement the way it is described above.
Is the Cuban Press suitable for beginners?
With some training behind you. The Cuban Press is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Cuban Press at home?
Yes, if you own a dumbbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Cuban Press should I do?
Three to five sets of 6 to 12 reps. Sit at the lower end with heavier weight when you are chasing strength, and at the upper end when you are chasing size.
What are good alternatives to the Cuban Press?
Barbell Overhead Press, Kettlebell Thruster, and Band Lateral Raise train the same primary muscles as the Cuban Press. Pick whichever one matches the equipment in front of you.