About this exercise
The Cuban Press is a compound shoulder exercise that chains an upright row, an external rotation, and an overhead press into one fluid movement. It trains all three deltoid heads while also conditioning the rotator cuff muscles.
Dumbbell Cuban Press
Step by step instructions, muscle activation and variants for the Dumbbell Cuban Press.
MediumFront shouldersSide shoulders
How to Perform
- Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs with an overhand grip
- Row the dumbbells upward until your elbows reach shoulder height, keeping them flared wide to the sides
- Rotate your forearms upward 90 degrees so your knuckles point toward the ceiling (external rotation)
- Press the dumbbells overhead until both arms are fully extended
- Reverse the movement: rotate forearms back down, then lower the dumbbells to the starting position in a controlled manner
Muscle Activation
Primary
Front shouldersSide shoulders
Secondary
BicepsTricepsOuter forearmUpper chestMiddle chest
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell Cuban Press
The Dumbbell Cuban Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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