Shoulders exercise · dumbbell
Dumbbell Cuban Press
The dumbbell cuban press is a dumbbell exercise that targets the shoulders (deltoids), with the triceps and upper back assisting.
How to do the dumbbell cuban press
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
- Keeping your core engaged and your elbows slightly bent, press the dumbbells up and overhead until your arms are fully extended.
- Rotate your wrists so that your palms are facing forward.
- Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as you do so.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The triceps and upper back work as secondary muscles. See all shoulder exercises or every dumbbell exercise.
