Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Shoulders · Dumbbell
Dumbbell Cuban Press (Version 2)
Dumbbell Cuban Press (Version 2) is an intermediate compound strength exercise that works the delts (shoulders), with the upper back and rotator cuff assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Trapezius
- Rotator Cuff · Supraspinatus, Infraspinatus, Teres Minor, Subscapularis
How to do Dumbbell Cuban Press (Version 2)
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. Let your arms hang straight down in front of your thighs.
- Raise your elbows to shoulder height, keeping your arms bent at a 90-degree angle, forming a "goalpost" position with your forearms perpendicular to your body.
- Rotate your shoulders to lift the dumbbells upward until your forearms are vertical.
- Press the dumbbells overhead until your arms are fully extended. Reverse the movement to return to the starting position. Repeat for the desired number of repetitions.
Form tips
- Avoid using momentum; use controlled movements to lift and lower the dumbbells.
- Keep your core engaged and maintain a neutral spine throughout the exercise.
- Start with a lighter weight to ensure proper form and gradually increase as you become more comfortable.
Dumbbell Cuban Press (Version 2) alternatives
More delts exercises
Dumbbell Cuban Press (Version 2) FAQ
What muscles does Dumbbell Cuban Press (Version 2) work?
Dumbbell Cuban Press (Version 2) mainly works the delts in the shoulders (Deltoids). The upper back and rotator cuff work as secondary muscles.
What equipment do you need for Dumbbell Cuban Press (Version 2)?
You need a dumbbell.
How many sets and reps of Dumbbell Cuban Press (Version 2) should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Cuban Press (Version 2) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Dumbbell Cuban Press (Version 2) burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Cuban Press (Version 2)?
Other exercises for the delts include Barbell Press Under, Smith Machine Shoulder Press, Barbell Z Press and Kettlebell Seesaw Press.
For developers
Use Dumbbell Cuban Press (Version 2) in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_KZ66NT" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_KZ66NT", "name": "Dumbbell Cuban Press (Version 2)", "model": "male", "target": "Delts", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_KZ66NT/mp4-720.mp4?…", "poster": "https://…/ex_KZ66NT/poster.jpg?…" } }