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Shoulders Exercise · Dumbbell

Dumbbell Cuban Press V. 2 exercise animation

Dumbbell Cuban Press V. 2

Category
Shoulders
Equipment
Dumbbell
Target
Delts

This variation on the Cuban press keeps the same three-part sequence — upright row, external rotation, overhead press — but usually changes the starting position or tempo to shift where the tension sits. It's still primarily a shoulder-health and mobility movement rather than a heavy strength builder, so loading it up heavy works against the exercise's purpose. Control through the rotation phase is what separates a useful rep from a wasted one.

How to Do the Dumbbell Cuban Press V. 2

  1. Take a shoulder-width stance, holding a dumbbell in each hand at shoulder height with your palms turned down.
  2. Brace your core and keep your spine straight as you press the dumbbells straight overhead until your arms fully extend.
  3. Turn your wrists so your palms end up facing forward.
  4. Bring the dumbbells back down to shoulder height, rotating your wrists back to where they started.
  5. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell Cuban Press V. 2 primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Upper Back.

More Shoulders Exercises

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Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Cuban Press V. 2 work?
The Dumbbell Cuban Press V. 2 primarily targets the delts, with the triceps and upper back assisting.
What equipment do I need for the Dumbbell Cuban Press V. 2?
The Dumbbell Cuban Press V. 2 is done with a dumbbell.
What's a good alternative to the Dumbbell Cuban Press V. 2?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.