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Cuban Press

ShouldersDumbbellIntermediateCompound
Cuban Press — start position
Start
Cuban Press — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryTraps

How to do it

  1. 01

    Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.

  2. 02

    To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.

  3. 03

    Now press the dumbbells by extending at the elbows, straightening your arms overhead.

  4. 04

    Return to the starting position as you breathe in by reversing the steps.

  5. 05

    Repeat for the recommended amount of repetitions.

In the app

Cuban Press appears when you own dumbbells and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have dumbbells

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell
With other
With bodyweight
With machine
With barbell

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