Cuban Press

A shoulder press variation combining external rotation and overhead pressing, emphasizing shoulder mobility and stability.

Instructions

1. Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms parallel to the floor with lower arms hanging in the “scarecrow” position.
2. To initiate the movement, externally rotate your shoulders to move the upper arms 180 degrees. Keep upper arms in place while rotating the forearms.
3. Continue rotating until your wrists are directly above your elbows with forearms perpendicular to the floor.
4. Now press the dumbbells by extending at the elbows, straightening your arms overhead while maintaining the external rotation.
5. Pause briefly at the top with full elbow extension.
6. Reverse the movement by bending elbows, then rotating shoulders internally until you return to the scarecrow position.
7. Lower your arms back to the starting position.

Tips

• This movement requires significant shoulder mobility; start with light weight.
• The external rotation phase is crucial for shoulder health and stability.
• Keep your core engaged and avoid excessive lower back arching.
• Maintain strict control throughout the entire range of motion.