Exercise guide · Intermediate · Compound

Dumbbell Cuban Press: How to Do It & Muscles Worked

The dumbbell Cuban press is a shoulder exercise that targets the deltoids while also engaging the triceps and upper back. It involves a combination of pressing and rotational movement, making it effective for building strength and stability in the shoulder joint.

Primary muscles
Shoulders
Secondary muscles
Triceps , Traps
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell cuban press
Front view: muscles worked by the dumbbell cuban press. Primary: shoulders. Secondary: triceps and traps.
Back view: muscles worked by the dumbbell cuban press. Primary: shoulders. Secondary: triceps and traps.
Primary Secondary

How to do the dumbbell cuban press

  1. Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
  2. Step 2: Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended.
  3. Step 3: Rotate your wrists so that your palms are facing forward.
  4. Step 4: Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell cuban press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Cuban Press alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.