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Shoulders · Dumbbell · Intermediate

How to do Dumbbell Cuban Press

The dumbbell Cuban press is a shoulder exercise that combines external rotation and pressing to target the deltoids, triceps, and upper back. It is often used to improve shoulder strength and stability, as well as to promote healthy shoulder movement patterns.

Dumbbell Cuban Press demonstration
Primary muscle
Shoulders
Also works
Triceps and Upper back
Equipment
Dumbbell
Level
Intermediate
Category
Shoulders

How to do Dumbbell Cuban Press, step by step

  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

Dumbbell Cuban Press works your shoulders as the main mover, with help from your triceps and upper back.

Track Dumbbell Cuban Press in SPLYT

Dumbbell Cuban Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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