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Cuban Press

A combination movement that flows from an upright row into an external rotation and overhead press, supporting shoulder health.

Setup

Start with dumbbells at your thighs, like an upright row position. Pull the dumbbells up to shoulder height, elbows leading, same as an upright row.

Movement

Rotate your forearms upward. Keeping your elbows at shoulder height, rotate your hands so the dumbbells point toward the ceiling. Press the dumbbells overhead. Extend your arms fully from this rotated position.

Return

Reverse the entire sequence to return. Lower through the rotation and back down to the starting position with control.

Common Mistake to Avoid

Rushing through the three phases. This is a technical, multi-part movement — slow down to perform each phase distinctly and with control.

Equipment Dumbbells
Primary Muscles Shoulders (deltoids, rotator cuff)
Secondary Muscles Traps

Why it matters

The Cuban press combines three movements — an upright row, an external rotation, and an overhead press — into one continuous sequence, training the rotator cuff and shoulder stability alongside standard pressing strength. It's a useful, technical exercise often included specifically to support shoulder joint health.

How to do it

  1. Start with dumbbells at your thighs, like an upright row position. Pull the dumbbells up to shoulder height, elbows leading, same as an upright row.
  2. Rotate your forearms upward. Keeping your elbows at shoulder height, rotate your hands so the dumbbells point toward the ceiling.
  3. Press the dumbbells overhead. Extend your arms fully from this rotated position.
  4. Reverse the entire sequence to return. Lower through the rotation and back down to the starting position with control.

Common mistakes

  • Rushing through the three phases. This is a technical, multi-part movement — slow down to perform each phase distinctly and with control.
  • Using too much weight before the sequence is learned. Master the movement pattern with very light weight before adding meaningful load.
  • Skipping the rotation phase. If you're not rotating your forearms, you've simplified this into a different exercise and lost the rotator-cuff benefit.
  • Letting the elbows drop during the rotation. Keeping the elbows at shoulder height throughout the rotation is part of what makes this exercise effective.

Sets & reps by level

Beginner

3 sets of 8–10 reps with very light dumbbells, learning the three-part sequence.

Intermediate

3–4 sets of 8–10 reps at a light to moderate weight.

Advanced

4 sets of 8–10 reps, often used specifically as a shoulder-health and stability exercise rather than a primary strength builder.

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