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Dumbbell Cuban Press

Shoulders Tier C for Shoulders Dumbbell Compound Dynamic
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3sets
8-10reps
60srest
~3.7kcal/min

How to do it

Muscles worked

Secondary
TrapsUpper Back

Secondary muscles help but are not the main target

See the full tier list · Shoulders

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inShoulders

Deep inside the shoulder — a small, controlled burn.

Key cue (the coach says it during the set)“Elbow glued to your side, rotate slowly.”

Tempo · Out 2 s · hold 1 · back 2 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in Neck / upper trapsShrugging. Keep the shoulder down and use a lighter band.
  • Feel it in Forearms / gripWrist doing the work. Keep the wrist straight; the forearm moves as one piece.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Stand with feet hip-width apart and brace your core before each rep.
  • Use very light weights — this is a shoulder-health drill, not a strength lift.
  • Keep your elbows level with your shoulders during the rotation.

Common mistakes

  • Rushing the rotation or letting your elbows drop before you rotate.

Breathing

Exhale as you rotate and press, inhale as you lower.

Equipment needed

Dumbbell
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

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