Dumbbell Cuban Press V. 2

Beginner

Delts

Dumbbell

Chasing round, durable shoulder caps? Dumbbell Cuban Press V. 2 uses independent dumbbell loading to get there.

How to do Dumbbell Cuban Press V. 2

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 back straight, press the dumbbells straight up overhead until your arms are fully extended.
Rotate your wrists so that your palms are facing forward.
Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Cuban Press V. 2 Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Cuban Press V. 2 Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Shrugging the traps up to finish the last few reps

Keep the shoulder blade down and end the set when the shrug appears.

Training every set to failure this early

Leave two or three reps in the tank and add sets instead.

Easier and Harder Than Dumbbell Cuban Press V. 2

Harder progression

Smith Rear Delt Row

Swap Dumbbell Cuban Press V. 2 For

Lever Seated Reverse Fly

Resistance Band Seated Shoulder Press

Cable Standing Shoulder External Rotation

Dumbbell Cuban Press V. 2 — Frequently Asked Questions

How do you do the Dumbbell Cuban Press V. 2?

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 back straight, press the dumbbells straight up overhead until your arms are fully extended. Rotate your wrists so that your palms are facing forward. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Cuban Press V. 2 work?

The Dumbbell Cuban Press V. 2 primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Cuban Press V. 2 should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Cuban Press V. 2 good for beginners?

Yes. The Dumbbell Cuban Press V. 2 is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Cuban Press V. 2?

Try the Lever Seated Reverse Fly, Resistance Band Seated Shoulder Press or the Cable Standing Shoulder External Rotation. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.