How to do the Dumbbell Cuban Press
Dumbbell Cuban Press is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Triceps and Upper Back.
Dumbbell Cuban Press demonstration · © GymiaFit
Dumbbell Cuban Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Upper Back
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Cuban Press step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
- 2Keeping your core engaged and your elbows slightly bent, press the dumbbells up and overhead until your arms are fully extended.
- 3Rotate your wrists so that your palms are facing forward.
- 4Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as you do so.
- 5Repeat for the desired number of repetitions.
Dumbbell Cuban Press — questions
What muscles does the Dumbbell Cuban Press work?
The Dumbbell Cuban Press primarily targets the Delts. It also recruits the Triceps, Upper Back as secondary movers.
What equipment do I need for the Dumbbell Cuban Press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Cuban Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Cuban Press?
Dumbbell Alternate Side Press, Dumbbell Arnold Press, Dumbbell Arnold Press V. 2 train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Cuban Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.