Dumbbell Cuban Press
- Secondary muscles
- Triceps, Upper Back
- Body part
- Shoulders
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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An upright pull, an external rotation, and an overhead press stitched into one rep: the rotation segment is the weak link, so the dumbbells stay very light, often just five to fifteen pounds. That is the point, since the Cuban press trains control through the rotated position most pressing skips, and it slots naturally before heavier overhead work.
How to do the Dumbbell Cuban Press
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
- Keeping your core engaged and your elbows slightly bent, press the dumbbells up and overhead until your arms are fully extended.
- Rotate your wrists so that your palms are facing forward.
- Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as you do so.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Delts · Shoulders
The front delts assist every press and take over on Bradford and behind the neck variations.
Secondary
- Triceps — The triceps lock out the elbow on every press and dominate close grip and skull press variations.
- Upper Back
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without dumbbell
Easier and harder
- EasierNo Back Support Dumbbell Seated Shoulder PressDumbbell
- EasierAlternating Neutral Grip Dumbbell Seated Shoulder PressDumbbell
- EasierStanding Neutral Grip Dumbbell Shoulder PressDumbbell
- HarderBehind Neck Standing Barbell Shoulder PressBarbell
- HarderBehind Neck Seated Smith Machine Shoulder PressSmith Machine
Frequently asked questions
What muscles does the Dumbbell Cuban Press work?
The Dumbbell Cuban Press primarily works the delts. It also involves the triceps and upper back, which assist the movement and stabilise the joints.
Is the Dumbbell Cuban Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Dumbbell Cuban Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Dumbbell Cuban Press?
If you cannot do the Dumbbell Cuban Press, try the Kettlebell Arnold Press, the Barbell Bradford Press or the Seated Barbell Bradford Press. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Dumbbell Cuban Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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