How to do the Dumbbell Cuban Press
- Stand with your feet hip-width apart, holding dumbbells at your thighs.
- Pull the weights up by driving your elbows to shoulder height.
- Rotate your forearms up until the dumbbells are above your elbows.
- Press overhead, then reverse each step back to your thighs.
Full technique — 6 steps
- Stand tall with feet hip-width apart and a dumbbell in each hand in front of your thighs, palms facing your body.
- Pull the dumbbells up by driving your elbows out and up until your elbows reach shoulder height.
- Keep your elbows at shoulder height and bent to about 90 degrees, forearms pointing down.
- Rotate your forearms up until they are vertical and the dumbbells are above your elbows.
- Press the dumbbells overhead until your arms are fully extended.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
Kettlebell
- Tall Kneeling Kettlebell Press Easier
- Half Kneeling Kettlebell Press Same level
Resistance bands
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.
