Cuban Press
Rotate first, press second. The Cuban press strings an external rotation onto a press, so the rotator cuff works through the range it usually loses. From the elbows-high position, rotate the forearms up until they point at the ceiling, then press. Light is correct here. Loading it turns a shoulder-health drill into the thing that hurt the shoulder.
Setup
- Dumbbells hanging, elbows bent to 90 degrees and raised to shoulder height.
- Stand tall, ribs down.
How To Do It
- From the 90-degree position, rotate the forearms up until they point at the ceiling.
- Press overhead from there.
- Reverse both steps, rotating down before lowering.
Breathing
Exhale on the press.
Common Mistakes
- Loading it. This is a rotator cuff drill, so light is correct.
- Skipping the rotation and turning it into a press.
Programming It
Two to three sets of 8-12. Ludicrously light; this is not a strength lift.
Why This Exercise Works
Three movements in one: a high pull, an external rotation, then a press. The rotation in the middle is the reason it exists. It loads the rotator cuff in a position no press reaches, and it is done with the elbow supported at shoulder height where the cuff is most vulnerable.
Where You Should Feel It
The rotator cuff during the rotation: small, specific, and easily overwhelmed. If you feel your front delt or your traps doing the work, the weight is far too heavy. Two or three kilos is normal here.
Where It Fits in a Program
Combines external rotation with a press. Shoulder health work under load. It deserves the first slot and the longest rest periods you are willing to take.
Progressing and Regressing It
To progress the cuban press: add the smallest increment, or slow the rotation. To regress it: do the rotation alone, without the press, using a light band.
Who It's For
Anyone with overhead-sport or pressing volume, and anyone rehabbing a shoulder. It is not a strength lift and treating it as one defeats the purpose.
Equipment and Substitutions
The version shown uses dumbbells. No dumbbells? A kettlebell of similar weight works for almost all of this, and the cable and machine versions below cover the rest.
Related Exercises
- Band External Rotation · Rotator Cuff, Shoulders
- Arnold Press · Shoulders (All Heads)
- Seated Dumbbell Shoulder Press · Shoulders, Triceps
- Single-Arm Overhead Press · Shoulders, Core
- Z-Press · Shoulders, Core
- Overhead Press · Shoulders, Triceps, Core
- Single-Arm Landmine Press · Shoulders, Chest, Core
- Machine Shoulder Press · Shoulders, Triceps
Common Questions
What muscles does the cuban press work?
The cuban press primarily trains the rotator cuff, shoulders.
How many sets and reps should I do?
Two to three sets of 8-12. Ludicrously light; this is not a strength lift.
What are the most common cuban press mistakes?
Most often: loading it; skipping the rotation and turning it into a press.
Do I need dumbbells to do this?
This version uses dumbbells, and it trains the rotator cuff, shoulders. Kettlebells substitute directly here. So does a cable, if you would rather have constant tension than a free weight.
Is this safe if I have an existing injury?
The cuban press puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.