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Shoulders

Cuban Press

Cuban Press (Start)Cuban Press (End)
LevelIntermediateEquipmentDumbbellMechanicCompoundForcePush

A shoulder exercise combining an upright row, an external rotation and a press, which works the shoulders and rotator cuff.

Strength
Primary musclesShoulders
Secondary musclesTraps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.7 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %
Effort during a set5.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand tall holding a light dumbbell in each hand in front of your thighs.
  2. 2Set your feet hip-width apart.
  3. 3Brace your core.

How to perform

  1. 1Pull the dumbbells up to chest height with your elbows high.
  2. 2Rotate your forearms upward so the dumbbells point to the ceiling.
  3. 3Press the dumbbells overhead.
  4. 4Reverse the sequence to lower.

Alternatives

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More with Dumbbell

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Stretches for Shoulders

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