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Cuban Press

Cuban Press is an intermediate compound dumbbell exercise that mainly works your shoulders, with help from your traps.

💪 Shoulders🏋️ Dumbbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Cuban Press: starting position
Starting position
Cuban Press: end position
End position

How to do the cuban press

  1. 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.
  2. 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.
  3. Now press the dumbbells by extending at the elbows, straightening your arms overhead.
  4. Return to the starting position as you breathe in by reversing the steps.
  5. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: ShouldersSecondary: Traps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Cuban Press alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerDumbbell RaiseDumbbell · BeginnerLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the cuban press work?

It mainly works your shoulders; your traps assist.

How many sets and reps of cuban press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the cuban press good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More shoulders exercises →