Shoulders
The main muscle group listed for this exercise.
Exercise guide
Cuban Press
Cuban Press is an intermediate-level shoulder exercise performed with dumbbells. It also involves the back.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Shoulders
Cuban Press also involves back.
Strength
Movement pattern: press. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
See-Saw Press (Alternating Side Press)
See-Saw Press (Alternating Side Press) is an intermediate-level shoulder exercise performed with dumbbells. It also involves the core and arms.
View exerciseStanding Palms-In Dumbbell Press
Standing Palms-In Dumbbell Press is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms.
View exerciseClean and Press
Clean and Press is an intermediate-level shoulder exercise performed with a barbell. It also involves the core, legs, glutes, back, and arms.
View exerciseSeated Barbell Military Press
Seated Barbell Military Press is an intermediate-level shoulder exercise performed with a barbell. It also involves the arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Cuban Press.
What muscles does Cuban Press work?
Cuban Press primarily trains the shoulders and also involves the back.
Is Cuban Press beginner-friendly?
It is listed as intermediate.
What equipment do I need for Cuban Press?
This variation uses dumbbells.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.