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.
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.
- Muscles worked
- Shoulders
- Primary muscle
- Rear delt
- Equipment
- Dumbbell
- Movement pattern
- Push
- Difficulty
- Advanced
- What it is for
- Strength · Hypertrophy · Stability
