Cuban Press

The Cuban Press targets the Shoulders and suits intermediate-level lifters. With 5 distinct steps, proper form is straightforward to learn and execute.

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Cuban Press - starting position

Starting position

Cuban Press - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Traps

The shoulders handles the primary load during this movement. The traps assist as stabilizers throughout the range of motion.

How to Cuban Press

  1. 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. 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. 3

    Now press the dumbbells by extending at the elbows, straightening your arms overhead.

  4. 4

    Return to the starting position as you breathe in by reversing the steps.

  5. 5

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

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Alternating Deltoid Raise - starting position

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Alternating Kettlebell Press - starting position

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Anti-Gravity Press - starting position

Anti-Gravity Press

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Arm Circles - starting position

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Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

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Frequently Asked Questions

What muscles does the Cuban Press work?

The Cuban Press primarily works the Shoulders. Secondary muscles include the Traps, which assist during the movement.

Is the Cuban Press good for beginners?

The Cuban Press is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Cuban Press?

You need dumbbell to perform the Cuban Press. Most commercial gyms will have this available.

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