Shoulders Exercise · Dumbbell
Dumbbell Cuban Press
The Cuban press packs an upright row, external rotation, and overhead press into a single continuous rep, which makes it as much a rotator cuff and shoulder-health exercise as a delt builder. That rotation phase in the middle is the part lifters tend to rush, but it's the reason the movement gets programmed in the first place. Light weight and strict control matter far more here than how much is on the dumbbells.
Go to the movement stepsAlso known as: Db Cuban Press, Dumbell Cuban Press
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Dumbbell Cuban Press
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing down.
- Brace your core, keep a slight bend in your elbows, and press the dumbbells up overhead until your arms are fully extended.
- Rotate your wrists during the press so your palms end up facing forward.
- Slowly lower the dumbbells back down while rotating your wrists back to their starting orientation.
- Complete your planned set count, emphasizing full range of motion and strong peak contraction in the delts.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Dumbbell Cuban Press mainly targets your Delts, with your Triceps helping support the movement, along with your Upper Back.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
FAQ
- What muscles does the Dumbbell Cuban Press work?
- The Dumbbell Cuban Press mainly works your delts. It also helps strengthen your triceps and upper back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Dumbbell Cuban Press?
- You do the Dumbbell Cuban Press with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Dumbbell Cuban Press?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Dumbbell Cuban Press?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.