The Cuban press combines shoulder external rotation with an overhead press, training the shoulders and rotator cuff.

Muscle group: Shoulder

Steps

Stand with feet shoulder-width apart and light dumbbells in an overhand grip. Raise your elbows to shoulder height, bent about 90 degrees with forearms downward. Rotate your forearms upward while keeping your elbows in place. Press the weights overhead. Lower to shoulder height, rotate your forearms down under control and return to the start. Use a load that lets the entire movement remain smooth.

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