Cuban Press

Type of exercise:Strength
Measurements:Reps, Weight
Primary Muscle:Shoulders
Secondary Muscle:Traps,
Equipment:Dumbbells or Barbell


  1. Stand up right with a dumbbell in each hand. Raise your elbows and extend your upper arm to the sides, so your torso and upper arms form a T. Keep your lower arm extended down. In this position your palms should be facing backwards. This is your starting position.

  2. While exhaling and keeping your upper arms in position, rotate the dumbbells forward and then up using your lower arms until your lower arm is extended up. Pause for a second and inhale.

  3. Now extend your arms all the way up while exhaling. Hold the pose for a second.

  4. Return to the starting position by reversing all movements. Inhale as you do so. This completes one repetition.

  5. Repeat for as many reps as needed.


You can also use a barbell, but be careful when swinging it up.