Cuban Press
A rotating dumbbell press combining a raise, rotation and overhead press. It works mainly the rotator cuff and rear deltoid, with help from the lateral deltoid, front deltoid, trapezius and triceps.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Cuban Press
- Stand with light dumbbells in an overhand grip in front of your thighs.
- Pull the dumbbells up to shoulder height with the elbows out to the sides, like an upright row, until the upper arms are horizontal.
- Rotate the forearms up until the dumbbells point to the ceiling, keeping the elbows where they are; this is the rotator cuff part.
- Press the dumbbells overhead, then reverse the three phases slowly. Very light weight, this is a shoulder-health exercise.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Rotator cuff | Musculi rotatores humeri |
| Primary | Rear deltoid | Deltoideus posterior |
| Secondary | Lateral deltoid | Deltoideus medialis |
| Secondary | Front deltoid | Deltoideus anterior |
| Secondary | Trapezius | Trapezius |
| Secondary | Triceps | Triceps brachii |
Muscle data from StrengthLog.
Why do it
- The small muscles that hold the blade in place
- Targets three angles in one movement
- Support for every overhead lift
How Flawless ranks Cuban Press
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Cuban Press by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Cuban Press work?
It works mainly the rotator cuff and rear deltoid, with help from the lateral deltoid, front deltoid, trapezius and triceps.
How do you do Cuban Press?
Stand with light dumbbells in an overhand grip in front of your thighs. Pull the dumbbells up to shoulder height with the elbows out to the sides, like an upright row, until the upper arms are horizontal. Rotate the forearms up until the dumbbells point to the ceiling, keeping the elbows where they are; this is the rotator cuff part. Press the dumbbells overhead, then reverse the three phases slowly. Very light weight, this is a shoulder-health exercise.
How does Flawless rank Cuban Press?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.