Exercise

Cuban Press

Also known as: cuban rotation press, high pull cuban press, scarecrow press

Cuban Press is a compound exercise for the shoulders. Main target: anterior deltoid. Also works: posterior deltoid, traps, triceps lateral head and triceps long head. Equipment: dumbbell.

EquipmentDumbbell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Anterior deltoid

Secondary

Posterior deltoid Traps Triceps lateral head Triceps long head

How to do it

Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.
To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.
Now press the dumbbells by extending at the elbows, straightening your arms overhead.
Return to the starting position as you breathe in by reversing the steps.
Repeat for the recommended amount of repetitions.