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Exercise 0299 · REF QfAKy1G

Dumbbell Cuban Press exercise animation

Dumbbell Cuban Press

Category
Shoulders
Equipment
Dumbbell
Target
Delts

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.

How to Do the Dumbbell Cuban Press

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
  2. Keeping your core engaged and your elbows slightly bent, press the dumbbells up and overhead until your arms are fully extended.
  3. Rotate your wrists so that your palms are facing forward.
  4. Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as you do so.
  5. Repeat for the desired number of repetitions.

Muscles Worked

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

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

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