Cuban Press
Cuban Press is a movement control and strength – external rotation with shoulder press exercise involving Infraspinatus, Teres minor, Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Infraspinatus, Teres minor, Deltoid
- Secondary muscles
- Triceps brachii, Serratus anterior, Trapezius
- Exercise type
- Movement control and strength – external rotation with shoulder press
Exercise technique
- Light load
Hold two light dumbbells with an overhand grip and stand balanced.
- Scarecrow start
Raise your upper arms sideways to shoulder height, with elbows at right angles and forearms pointing down.
- External rotation
Keep your upper arms still and rotate your hands above your elbows.
- Intermediate control
Pause briefly with forearms vertical and wrists straight.
- Press
Exhale and extend your elbows to raise the dumbbells overhead.
- Return to shoulders
Slowly lower the press to the vertical-forearm position.
- Reverse rotation
Keep your upper arms horizontal and rotate your forearms downward with control.
Key technique points
- Choose a light load for rotation.
- Keep your upper arms at shoulder level.
- Do not rotate through your wrists.
- Balance briefly before pressing.
- Lower in reverse order.
- Rotate without forcing shoulder range.
Common mistakes
Starting too heavy
Do not use a pressing load that compromises rotation control; choose light resistance suited to the smaller rotator muscles.
Dropping the elbows
Do not lower your upper arms as your hands rotate; keep the external-rotation plane fixed.
Bending at the wrists
Do not imitate forearm rotation by bending only your hands backward; move around the shoulder axis.
Skipping the intermediate position
Do not press before your forearms are vertical; connect the two phases with balance.
Lower-back assistance
Do not lean backward during the overhead extension; maintain an upright torso with abdominal and glute tension.
Rushing the return
Do not throw your forearms down after the press; reverse shoulder rotation slowly.
Frequently asked questions
Cuban Press: why is “Starting too heavy” a mistake?
Do not use a pressing load that compromises rotation control; choose light resistance suited to the smaller rotator muscles.
Cuban Press: why is “Dropping the elbows” a mistake?
Do not lower your upper arms as your hands rotate; keep the external-rotation plane fixed.
Cuban Press: why is “Bending at the wrists” a mistake?
Do not imitate forearm rotation by bending only your hands backward; move around the shoulder axis.
Cuban Press: why is “Skipping the intermediate position” a mistake?
Do not press before your forearms are vertical; connect the two phases with balance.
Cuban Press: why is “Lower-back assistance” a mistake?
Do not lean backward during the overhead extension; maintain an upright torso with abdominal and glute tension.
Cuban Press: why is “Rushing the return” a mistake?
Do not throw your forearms down after the press; reverse shoulder rotation slowly.
What should I focus on when doing Cuban Press?
Choose a light load for rotation. Keep your upper arms at shoulder level. Do not rotate through your wrists. Balance briefly before pressing. Lower in reverse order. Rotate without forcing shoulder range.
Related exercises
- Arm Circles
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Circus Bell
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.