Cuban Press

Strength exercise for the shoulders (deltoid), rotator cuff (external rotators), upper back (trapezius) and triceps. Improves shoulder stability, external rotator strength and mobility. Also effective for improving shoulder control during complex movement patterns and for prevention of shoulder problems in athletes with a lot of overhead movements.

Supplies

• Dumbbells or EZ-curl barbell (light weights)
• Sufficient overhead space
• Flat, stable surface
• Optional: mirror to check technique

Starting position

1. Stand upright with feet hip-width apart
2. Grasp dumbbells with neutral grip or EZ-curl bar with pronation
3. Let the weights hang in front of your thighs with arms extended
4. Keep your back straight, chest out
5. Shoulders back and down
6. Tighten your core
7. Eyes forward

Implementation

Phase 1 - Upright Row:

1. Pull the weights up along your body (upright row movement)
2. Keep your elbows high, pointing to the side
3. Lift until your elbows are at shoulder height
4. Your forearms hang down, weights at chest level

Phase 2 - External Rotation: 5. Rotate your forearms upwards (external rotation) 6. Keep your elbows at the same height (shoulder height) 7. Rotate until your forearms are vertical, weights above your elbows 8. This looks like a “goalpost” position

Stage 3 - Overhead Press: 9. Press the weights straight up above your head 10. Extend your arms fully 11. Hold for a moment at the top

Back to start: 12. Release controlled back via same route (reverse movement) 13. Press down → external rotation back → upright row down 14. Come back to start position 15.

Points of interest

• ✓ Use light weights - technique comes before weight
• ✓ Move fluidly through all three phases
• ✓ Keep your elbows at shoulder height during external rotation
• ✓ Check movement during each stage
• ✓ Keep your core tense and torso stable
• ✓ Exhale on press phase, inhale on return
• ✗ Avoid overweight weights (increases injury risk)
• ✗ Do not lower your elbows during external rotation
• ✗ Do not use momentum or sway
• ✗ Don't pull your shoulders up to your ears
• ✗ Don't lean back during the press
• ✗ Don't go too fast through the movement (focus on control)

When this exercise?

This exercise is suitable for advanced athletes who want to improve their shoulder health and rotator cuff strength. Ideal as a warm-up exercise for shoulder training to activate the rotator cuff and prepare the shoulders for heavier loads. Very effective for prevention of shoulder problems in athletes with a lot of overhead movements such as swimmers, volleyball players, baseball/softball throwers and tennis players. Also valuable in rehabilitation for rotator cuff problems to gradually build external rotational strength (in consultation with physiotherapist - start very lightly). Perfect as an accessory exercise after main shoulder work. Not suitable for beginners or for acute shoulder pain - requires good shoulder mobility and control. Always start with very light weights to learn the technique before going heavier. In case of shoulder impingement, frozen shoulder or recent shoulder surgery, have it assessed by a physiotherapist first.