Dumbbell Cuban Press

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with an overhand grip (palms facing your body).
2. Position the dumbbells in front of your thighs with your arms fully extended.
3. Engage your core and pull your shoulder blades slightly back and down to create a stable base.

How to do it

1. Inhale and pull the dumbbells upward in an upright row until your upper arms are parallel to the floor and your elbows are bent at 90 degrees.
2. Maintain the elbow position and rotate the dumbbells upward (external rotation) until your forearms are vertical and palms face forward.
3. Exhale as you press the dumbbells directly overhead until your arms are fully extended.
4. Inhale as you reverse the movement in a controlled manner: lower to the 'goalpost' position, rotate the forearms back to parallel with the floor, and lower to the starting position.

Form checklist

• Keep your elbows at shoulder height during the rotation phase; do not let them drop.
• Avoid arching your lower back or thrusting your ribcage forward as you press overhead.
• Ensure the rotation is smooth and controlled to prioritize rotator cuff health.
• Keep your wrists neutral and firm throughout all three phases of the lift.

Pro tips

• Focus on the 'pivot' during the rotation phase; imagine your upper arm bone is a fixed rod rotating in the shoulder socket.
• Use significantly lighter weights than you would for a standard overhead press to ensure the small rotator cuff muscles are not overloaded.

Make it harder

• Perform the exercise while seated on a bench without back support to increase the demand on your core and spinal stabilizers.
• Add a 2-second isometric hold at the peak of the external rotation (the 'goalpost' position) before beginning the overhead press.

Frequently asked

What muscles does the dumbbell cuban press work?

The dumbbell cuban press primarily targets the deltoids and triceps, and also works the abs, pectorals, rotator cuff, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell cuban press?

The dumbbell cuban press uses dumbbell.

Is the dumbbell cuban press good for beginners?

The dumbbell cuban press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Barbell Standing Military PressIntermediate · deltoids and triceps