Cuban Press

General And Specifics

• combination of shoulder press and outward rotation
• especially trains the leading part of the deltoid and the rotator cuff

Starting Position

• grasp two dumbbells, an ez curl bar or a barbell a bit wider than shoulder width with over hand grip
• the palms point backwards
• upright posture
• feet are hip width apart

Correct Execution

• raise the elbows to the sides
• bend them to 90 degrees, until the upper arms are parallel to the ground and in a line with the shoulders
• the forearms and the weights hang down
• rotate the shoulders up, until the forearms point to the ceiling
• the upper arms do not move
• stretch the arms almost fully and bring the weights above your head, similar to the shoulder press LINK
• afterwards, bring the weights back to the starting position in reverse order
• keep the back straight
• do several

tip for the workout

• for more stability, you can sit during the exercise (except gym ball), this makes it easier
• use a gym ball, this trains the core at the same time (harder)