# Dumbbell Cuban Press

A three-part dumbbell shoulder drill: an upright row to shoulder height, a rotation that turns the forearms up to vertical, and a press overhead. Trains the rotator cuff and side delts, usually with light dumbbells.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-cuban-press-version-2/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-cuban-press/

## Muscles worked

- Rotator Cuff: 8/10
- Side delts: 8/10
- Front delts: 6/10
- Traps: 5/10
- Rear delts: 4/10
- Triceps: 4/10

## How to do the Dumbbell Cuban Press

1. Stand with your feet hip-width apart, holding dumbbells at your thighs.
2. Pull the weights up by driving your elbows to shoulder height.
3. Rotate your forearms up until the dumbbells are above your elbows.
4. Press overhead, then reverse each step back to your thighs.

### Full technique — 6 steps

1. Stand tall with feet hip-width apart and a dumbbell in each hand in front of your thighs, palms facing your body.
2. Pull the dumbbells up by driving your elbows out and up until your elbows reach shoulder height.
3. Keep your elbows at shoulder height and bent to about 90 degrees, forearms pointing down.
4. Rotate your forearms up until they are vertical and the dumbbells are above your elbows.
5. Press the dumbbells overhead until your arms are fully extended.
6. Reverse each step under control, lowering, rotating down, and returning the dumbbells to your thighs.

## Common mistakes

- Lifting well above shoulder height
- Shrugging into the top
- Dropping the elbows during rotation
- Swinging the torso for momentum
- Using weights too heavy to rotate

## Form cues

- Stop at shoulder height
- Keep shoulders down
- Rotate before you press
- Press straight overhead

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Muscle growth**: 2–3 sets of 10–15 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Single Arm Behind the Neck Barbell Push Press](https://seto.fit/exercises/single-arm-behind-the-neck-barbell-push-press/), [Behind the Neck Barbell Push Press](https://seto.fit/exercises/behind-the-neck-barbell-push-press/)
- **Kettlebell**: [Tall Kneeling Kettlebell Press](https://seto.fit/exercises/tall-kneeling-kettlebell-press/), [Half Kneeling Kettlebell Press](https://seto.fit/exercises/half-kneeling-kettlebell-press/)
- **Resistance bands**: [Resistance Band Lateral Raise to Shoulder Press](https://seto.fit/exercises/resistance-band-lateral-raise-to-shoulder-press/), [Resistance Band Arnold Press](https://seto.fit/exercises/resistance-band-arnold-press/)

## Quick answers

### What muscles does the Dumbbell Cuban Press work?

Primary: Rotator Cuff 8/10, Side delts 8/10. Also works: Front delts 6/10, Traps 5/10, Rear delts 4/10, Triceps 4/10.

### When should I do the Dumbbell Cuban Press in a workout?

Warm-up. Done at the start to get the body ready. ≈ 6 min with rest.

### How many sets and reps of the Dumbbell Cuban Press?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 3 reps in reserve. Muscle growth: 2–3 sets of 10–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 4 reps in reserve.

### What can I do instead of the Dumbbell Cuban Press?

Barbell: Single Arm Behind the Neck Barbell Push Press, Behind the Neck Barbell Push Press. Kettlebell: Tall Kneeling Kettlebell Press, Half Kneeling Kettlebell Press. Resistance bands: Resistance Band Lateral Raise to Shoulder Press, Resistance Band Arnold Press.

How we rate exercises: https://seto.fit/guides/methodology/

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