Cuban Press

Shoulders · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Standing with a dumbbell in each hand, overhand grip. Raise your elbows until your upper arms are parallel to the floor with your forearms hanging down: the scarecrow position. From there **rotate** the forearms up until they are vertical, and only then press overhead. Come back down the same way in reverse. It is three movements in one and the middle one is pure external rotation, which is why it is used for shoulder health. The classic mistake is the weight: **this goes with very light dumbbells**.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Back

See all 907 exercises