Dumbbell Cuban Press
Stand holding a dumbbell in each hand with a pronated grip and your elbows raised to shoulder height, as in the top of an upright row. From there, externally rotate your forearms so the dumbbells rotate up overhead, then press them to full extension. Reverse the sequence under control: lower back to the rotated position, then back down to the start. Use light weight and a slow tempo to train shoulder external rotation and rotator-cuff control.
SHOULDERS · PUSH
How it is executed
- Stand holding a dumbbell in each hand with a pronated grip and your elbows raised to shoulder height, as in the top of an upright row.
- From there, externally rotate your forearms so the dumbbells rotate up overhead, then press them to full extension.
- Reverse the sequence under control: lower back to the rotated position, then back down to the start.
- Use light weight and a slow tempo to train shoulder external rotation and rotator-cuff control.
Put it to work in Kaizer
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Glossary and calculators
AutoregulationAutoregulation means adjusting a session's load or volume based on how the person responds that day, instead of following a number set weeks earlier.Linear progressionLinear progression is the scheme where load rises by a fixed amount every session or every week, with sets and reps held constant.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
