1 / 10
external rotation
Cuban Press
Search GoogleCuban Press is a intermediate external rotation exercise using dumbbells. It primarily trains shoulders and rotator cuff. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- shoulders, rotator cuff
- Secondary
- upper back, triceps
- Equipment
- dumbbells
- Mechanic
- compound
Setup
- — Prepare the dumbbells and clear the movement area.
- — Set your stance, grip, and starting position before beginning cuban press.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Row lightly, rotate the forearms up, then press with control.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the external rotation.
- — Row lightly, rotate the forearms up, then press with control.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo cuban press
Regressions
- — Supported or reduced-range cuban press