Cuban Press (Dumbbell)

A shoulder exercise combining an external rotation with an overhead press, emphasizing rotator cuff strength and shoulder mobility while building pressing power.

Instructions

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your elbows bent and at a 90-degree angle to your body.
2. Externally rotate your shoulders, rotating your forearms upward so that the dumbbells point toward the ceiling.
3. While maintaining this external rotation position, press the dumbbells overhead.
4. Lower the dumbbells back to the starting position, maintaining the external rotation throughout.
5. Repeat for the prescribed number of repetitions.

Tips

• This exercise emphasizes shoulder health and stability through external rotation
• Start with light weights to focus on proper form and shoulder mobility
• The combination of rotation and pressing increases shoulder joint stability
• Keep your core braced and avoid excessive arching of your lower back
• The movement should feel smooth and controlled throughout all phases
• This is an excellent exercise for shoulder health and prehab
• The external rotation component makes this more demanding on the rotator cuff than standard presses