Скачать приложение

Cuban Press

Cuban Press

A highly effective exercise for shoulders.
It works both the delts and the shoulder rotators.


Stand up straight with your feet shoulder width apart.

Take the dumbbells or a barbell with a pronated grip and bend your elbows at 90 degrees.

Elbows should be at shoulder level.

As you exhale, rotate your shoulders and raise the bar or the dumbbell so that your forearms at the middle point are parallel to the floor, palms facing down.

Keep your arms in place, rotating your upper arms until your forearms perpendicular to the floor.

Elbows should be at 90 degrees.
When the bar or the dumbbells are at the clavicle level, push them up avoiding locking your elbows at the top.

Do not pause at the top, return to the starting position as you inhale.

First, lower your hands until the weight is at shoulder level, then rotate hands in an arch to return to the starting position.

Typical mistakes and tips

A quite hard and technically difficult exercise. It is recommended that you attempt to master with specialist supervision.

If you have back trouble, perform this exercise in a sitting position.

When performing it standing, control the position of your back - it shouldn't arch.
Always control the weight when it moves fast.

Exercise type: weight
Muscle groups: shoulders, chest, back