Cuban Press

An intermediate strength exercise for the shoulders and back, done with a dumbbell.

Movement guide

Cuban Press

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell

Muscle focusShoulders · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Anti-Gravity Press demonstrated on the 3D figure

3D demoAnti-Gravity PressBeginner · A barbell + A bench or box

Similar move, beginner grade.

This move

Cuban Press demonstrated on the 3D figure

3D demoCuban PressIntermediate · A dumbbell

Intermediate grade (source-assigned).

Harder option

Barbell rear-delt row demonstrated on the 3D figure

3D demoBarbell rear-delt rowAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.
To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.
Now press the dumbbells by extending at the elbows, straightening your arms overhead.
Return to the starting position as you breathe in by reversing the steps.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Back.

Equipment

A dumbbell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Alternating cable shoulder press demonstrated on the 3D figure

3D demoAlternating cable shoulder pressIntermediate · A cable machine

Alternating kettlebell press demonstrated on the 3D figure

3D demoAlternating kettlebell pressIntermediate · A kettlebell

Kettlebell seesaw press demonstrated on the 3D figure

3D demoKettlebell seesaw pressIntermediate · A kettlebell

Seated kettlebell press demonstrated on the 3D figure

3D demoSeated kettlebell pressIntermediate · A kettlebell

Standing alternating dumbbell press demonstrated on the 3D figure

3D demoStanding alternating dumbbell pressIntermediate · A dumbbell

Standing one-arm palm-in press demonstrated on the 3D figure

3D demoStanding one-arm palm-in pressIntermediate · A dumbbell

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Questions people ask

What muscles does the Cuban Press work?

Mainly the shoulders, with help from the back.

What equipment do I need for the Cuban Press?

A dumbbell.

Is the Cuban Press good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Anti-Gravity Press.

What is an easier alternative to the Cuban Press?

Try the Anti-Gravity Press. It works similar muscles at a lower grade.

How do I make the Cuban Press harder?

Progress to the Barbell rear-delt row, or add load, range or slower lowering once your form is solid.