Cuban Press: How-to, Tips & More
The Cuban Press is a intermediate isolation exercise for your shoulders. You do it with dumbbells. It is a good fit when your goal is general fitness.
Besides the shoulders, it also works your rear delts, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Rear delts
Secondary
How to do the Cuban Press
- Stand with light dumbbells, pull them up into an upright row until your elbows are at shoulder height.
- Rotate your forearms up so the dumbbells point to the ceiling.
- Press the dumbbells overhead.
- Reverse each step to lower.
Cuban Press tips
- Use very light weights and move slowly.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Cuban Press alternatives
Arnold Press
Shoulders
Dumbbell Front Raise
Shoulders
Dumbbell Lateral Raise
Shoulders
Dumbbell Shoulder Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Barbell Front Raise
Barbell
Frequently asked questions
What muscles does the Cuban Press work?
The Cuban Press mainly works your shoulders, with help from your rear delts.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Cuban Press good for beginners?
Yes. The Cuban Press is considered intermediate and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Cuban Press?
You need dumbbells.
Add Cuban Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon