Dumbbell Cuban Press
Strengthen shoulders & improve mobility with the Dumbbell Cuban Press! A challenging exercise for strength & stability.
The Dumbbell Cuban Press is a compound exercise that mainly works the shoulders, with help from the traps. You'll need: dumbbells.
Required Equipment
Dumbbell Cuban Press Muscles Worked
Primary
Side Shoulder (lateral deltoid); Front Shoulder (anterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Mid Traps (trapezius, middle fibers)
Dumbbell Cuban Press Variations and Alternatives
How to do the Dumbbell Cuban Press
Step 1: Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides with a neutral grip.
Step 2: With your elbows slightly bent, raise the dumbbells laterally to shoulder height, keeping your palms facing down. This is the starting position.
Step 3: Transition into the next phase by rotating your shoulders and bringing the dumbbell towards the front of your shoulders while simultaneously rotating your wrists so that your palms face up. Your elbows should now be in line with your shoulders.
Step 4: Press the dumbbells overhead until your arms are fully extended, palms still facing forward.
Step 5: Reverse the motion: Lower the dumbbells back to the front of your shoulders with control and rotate your wrists so that the palms face each other again, then lower the dumbbells to the lateral raise starting position.
Step 6: Repeat for the desired number of repetitions.
Tips: Use a weight that allows you to perform the exercise with control and proper form. Keep your core engaged and maintain a slight bend in the knees throughout the exercise to stabilize your body. Move through the rotation and press phases seamlessly without jerking or swinging the weights. Breathing is important: Inhale as you lift the weights laterally, exhale as you rotate and press the dumbbells overhead.
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Dumbbell Cuban Press FAQs
What muscles does the Dumbbell Cuban Press work?
The Dumbbell Cuban Press mainly works the shoulders, with help from the traps. The main muscles are the lateral deltoid and anterior deltoid.
What equipment do you need for the Dumbbell Cuban Press?
Dumbbells.
Is the Dumbbell Cuban Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Cuban Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Cuban Press variations and alternatives?
Similar exercises include the Dumbbell Hang Clean & Press, Dumbbell Neutral Overhead Press, Alternating Dumbbell Shoulder Press and Alternating Dumbbell Single-Arm Press.
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