A three-part shoulder movement that chains an upright row, an external rotation, and an overhead press into a single continuous rep. It came out of Olympic weightlifting coaching as a warm-up and prehab drill, because the rotation phase trains the external rotators of the rotator cuff in the same overhead position where they have to stabilise a snatch or a jerk. Loads stay deliberately light — the goal is shoulder health, control, and posture rather than weight moved — so it fits best at the start of a pressing session or as accessory work at the end.
How to do the Cuban Press#
- Stand tall holding a light pair of dumbbells in front of your thighs with an overhand grip.
- Pull your shoulder blades back and row the dumbbells up until your upper arms are parallel to the floor and your elbows are bent to about 90 degrees.
- Hold that elbow position and rotate your forearms upward until the dumbbells point at the ceiling and your palms face forward.
- Press the dumbbells overhead until the arms are straight, without letting the ribs flare.
- Lower the dumbbells back to the rotated position with the upper arms parallel to the floor.
- Reverse the rotation until the forearms point down again.
- Lower the dumbbells to your thighs under control and repeat the full sequence.
Muscles worked#
- Primary: Side delts (Lateral Deltoid), Rear delts (Posterior Deltoid)
- Secondary: Front delts (Anterior Deltoid), Traps (Trapezius), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Using too much weight, which turns the rotation into a swing.
- Letting the elbows drop below shoulder height during the rotation.
- Arching the lower back to finish the overhead press.
- Rushing the rotation instead of moving slowly through the range the cuff actually needs.
