dumbbell cuban press Muscles Worked

This overhead press exercise is a vertical push exercises that primarily targets the shoulders. It basically combines an upright row, external rotation, and an overhead press to place more emphasis on the rotator cuff muscles of the shoulder.

Diagram of primary and secondary muscles worked from Dumbbell cuban press

Muscles Targeted

Primary Muscles


Secondary Muscles


How to do Dumbbell cuban press

Begin standing while holding a dumbbell in each hand with a pronated grip (palms facing back). Have the feet hip distance apart and the arms straight.

Bend the elbows as you drag the dumbbells directly up to chest height and slightly out.

Then, perform external rotation as you keep the elbows where they are but raise the hands forward and then up in an arc motion.

Finally, press the dumbbells directly overhead as you straighten the arms.

Lower the dumbbells back down to your shoulders with control.

Then lower the dumbbells back down to your sides with straight arms.

Repeat for the desired repetitions.


Animation of how to do Dumbbell cuban press