Dumbbell Seated Cuban Press

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet planted firmly on the floor for stability.
2. Hold a pair of dumbbells with an overhand grip (palms facing your body) resting at your sides.
3. Engage your core and maintain a neutral spine with your chest lifted.

How to do it

1. Pull the dumbbells upward in an upright row until your upper arms are parallel to the floor and your elbows are bent at a 90-degree angle.
2. Rotate your forearms upward until the dumbbells point toward the ceiling and your palms face forward, keeping your elbows pinned in space.
3. Press the dumbbells directly overhead until your arms are fully extended, exhaling as you complete the press.
4. Reverse the movement by lowering to the rotated position, rotating back down to the row position, and then lowering to the start with a controlled tempo.

Form checklist

• Keep your elbows at shoulder height during the rotation phase.
• Avoid shrugging your shoulders toward your ears; keep the traps depressed.
• Maintain a vertical torso and avoid leaning back as you press the weights overhead.
• Ensure the transition between the row, rotation, and press is fluid and controlled.

Pro tips

• Focus on the 'pivot' point of the elbow during the rotation to maximize rotator cuff and rear deltoid engagement.
• Use a lighter weight than your standard shoulder press to prioritize the integrity of the external rotation phase.

Make it harder

• Perform the exercise from a standing position to increase the demand on your core and spinal stabilizers.
• Add a three-second eccentric (lowering) phase to each segment of the movement to increase time under tension.

Frequently asked

What muscles does the dumbbell seated cuban press work?

The dumbbell seated cuban press primarily targets the deltoids, pectorals, and triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell seated cuban press?

The dumbbell seated cuban press uses dumbbell.

Is the dumbbell seated cuban press good for beginners?

The dumbbell seated cuban press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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