Cuban Press: How to Do It, Muscles Worked & Form Tips

Muscle group: Shoulders
Primary muscles: Shoulders
Secondary muscles: Traps
Equipment: Dumbbell
Type: Compound
Level: Intermediate

Video: “How To Perform the Cuban Press - Exercise Tutorial” by Buff Dudes on YouTube.

How to do the Cuban Press

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.
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.
Now press the dumbbells by extending at the elbows, straightening your arms overhead.
Return to the starting position as you breathe in by reversing the steps.
Repeat for the recommended amount of repetitions.

Muscles worked

The Cuban Press mainly works your shoulders, with help from your traps.

Cuban Press start and finish positions

Cuban Press: Starting position — Starting position

Cuban Press: Ending position — Ending position

Track your Cuban Press progress

Getting stronger means beating last time. GymGod shows your last weights and reps for every exercise, including this one, so you always know what to beat.

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