Cuban Press

The Cuban press combines an upright row, an external rotation and a press in one smooth sequence with light dumbbells. It trains the rear delts and the small rotator cuff muscles that stabilise the shoulder, so it is used as a shoulder-health and warm-up exercise.

Intermediate 💪 Rear Delts Isolation Isolation
2–3
Sets
8–12
Reps
60 sec
Rest
Isolation
Type
🏋️ Dumbbell
Cuban Press — start and finish positionsSTARTFINISH
Dumbbell
Rear Delts Intermediate Isolation
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Rear-delts training guide →

Primary
Rear Delts
Secondary
Side Delts
Upper Back
Highlighted muscles

How To Perform

  1. 1 Stand holding light dumbbells in front of your thighs with palms facing you.
  2. 2 Row the dumbbells up toward your chest, elbows leading and higher than your hands.
  3. 3 Rotate your forearms upward so the dumbbells point to the ceiling, keeping your upper arms level with your shoulders.
  4. 4 Press the dumbbells overhead, then reverse the sequence back to the start.

Form Cues

  • ✓ Use very light weights — the aim is control, not load.
  • ✓ Keep your elbows at shoulder height during the rotation.
  • ✓ Move smoothly through each phase without swinging.

Common Mistakes

  • ✗ Going heavy and using momentum from the legs and back.
  • ✗ Letting the elbows drop during the rotation.
  • ✗ Rushing the transition between the row, rotation and press.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cuban Press, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Cuban Press? These alternatives target the same muscles:

Cable Face Pull
Rear Delts · Beginner
→
Rear Delt Fly
Rear Delts · Beginner
→
Band Pull-Apart
Rear Delts · Beginner
→
Dumbbell Lateral Raise
Side Delts · Beginner
→

Swap Cuban Press for something else

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Where This Exercise Fits

FAQ

How many sets of Cuban Press should I do?▾
2–3 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for rear delts. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cuban Press target?▾
Cuban Press primarily targets the Rear Delts. Secondary muscles include Side Delts, Upper Back.
Is Cuban Press good for beginners?▾
Cuban Press is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?▾
For Cuban Press, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.