The Cuban press is a complex shoulder exercise that combines external rotation with an overhead press. This movement targets multiple shoulder muscles while improving rotator cuff strength and shoulder mobility.
Step by step guide:
- Stand with feet shoulder-width apart, holding dumbbells
- Start with dumbbells at hip level, palms facing back
- Raise dumbbells to shoulder height by pulling elbows high
- Rotate forearms up until dumbbells are in front rack position
- Press dumbbells overhead with control
- Lower weights back to front rack position
- Rotate back down and return to start position
- Keep core engaged throughout movement
- Perform 8-12 repetitions for 3 sets
Tips
Use lighter weights to maintain proper form. Focus on smooth transitions between phases. Keep shoulders down and back. Maintain control throughout the movement. Breathe steadily during exercise.
Benefits
Strengthens rotator cuff muscles. Improves shoulder mobility and stability. Develops shoulder strength through multiple ranges of motion. Enhances shoulder coordination. Great for injury prevention.
Prevention
Start with light weights to master form. Avoid if experiencing shoulder pain. Keep movements controlled and deliberate. Don’t rush through phases. Warm up shoulders thoroughly before attempting.
