Dumbbell Cuban Press

Setup

1. 01Stand tall holding light dumbbells at the thighs.
2. 02Use an overhand grip with palms facing back.
3. 03Brace the core and set the shoulder blades.
4. 04Keep a soft bend in the knees.

Execution

1. 01Row the dumbbells up until elbows reach shoulder height.
2. 02Rotate the forearms up and back until vertical.
3. 03Press the dumbbells overhead to full lockout.
4. 04Reverse each phase in order back to the start.

Checkpoints

• -Elbows stay at shoulder height during the rotation phase.
• -The forearms rotate as one unit around the elbow.
• -The torso stays upright without leaning back to press.
• -Every phase moves under control, especially the rotation.

Common mistakes

• -Using a load too heavy for clean external rotation.
• -Dropping the elbows as the forearms rotate up.
• -Rushing the rotation and turning it into a swing.
• -Arching the lower back during the overhead press.