Movement overview

The Seated Cuban Press is a compound exercise that targets the shoulders, particularly the deltoids, while also engaging the rotator cuff muscles. It combines elements of both an external shoulder rotation and an overhead press, promoting shoulder stability and strength.

Step-by-step cues

1. Sit on a bench with your back straight and feet flat on the floor.
2. Hold a dumbbell in each hand with a pronated grip (palms facing down) and elbows bent at 90 degrees.
3. Position your upper arms parallel to the floor, with forearms pointing forward.
4. Rotate your shoulders externally to bring the dumbbells up, aligning your forearms vertically.
5. Press the dumbbells overhead by extending your arms fully.
6. Lower the dumbbells back to the starting position by reversing the motion.
7. Repeat for the desired number of repetitions.

Technical tips

• Maintain a neutral spine throughout the exercise to avoid lower back strain.
• Keep your core engaged to stabilize your torso during the movement.
• Use a controlled motion to prevent momentum from assisting in lifting the weights.
• Start with lighter weights to focus on form and shoulder stability before progressing to heavier loads.
• Ensure that your elbows remain at a 90-degree angle during the initial rotation phase for optimal shoulder engagement.
• Breathe out as you press the weights overhead and inhale as you lower them back down.