Zirv Fitness
Strength exercise

Cuban Press

How to do it

  1. Stand with feet shoulder width apart, holding a bar or pair of dumbbells at the hips with an overhand grip.
  2. Pull the load up along the body to shoulder height, elbows out to the sides at 90 degrees, similar to an upright row.
  3. Rotate the forearms upward from the elbow, keeping the upper arms fixed, until the load points overhead.
  4. Press the load straight overhead from this rotated position until the arms are fully extended.
  5. Reverse the sequence with control, lowering back through the rotated position and then the upright row position.
  6. Move slowly through the rotation phase to keep tension on the shoulder muscles throughout.

Muscles worked

Rotator CuffGroup of four muscles (supraspinatus, infraspinatus, teres minor, subscapularis) that stabilize the shoulder joint. All Rotator Cuff exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises

Related Rotator Cuff exercises

Band Pull-Apart (External Rotation)Rotator Cuff External RotationRotator Cuff Internal RotationShoulder External Rotation (Cable)Shoulder External Rotation (Side Lying)Shoulder Internal Rotation (Cable)
Type
Strength
Equipment
Barbell or Dumbbells
Primary muscles
Rotator Cuff, Shoulders
Measured in
Reps and weight