What muscles does the Dumbbell Cuban Press work?

The Dumbbell Cuban Press mainly works the side delts and rear delts.

How many sets and reps of the Dumbbell Cuban Press?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell Cuban Press?

Band Lateral Raise, Band Single-Arm Lateral Raise, Barbell Behind-the-Neck Press and Barbell Upright Row work the same main muscle.

Dumbbell Cuban Press

Upright-row the dumbbells, externally rotate to the front-rack, then press overhead in one controlled sequence.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Side delts, Rear delts
Equipment: Dumbbell
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the side delts, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Cuban Press work?: The Dumbbell Cuban Press mainly works the side delts and rear delts.
What equipment do you need for the Dumbbell Cuban Press?: A dumbbell.
How many sets and reps of the Dumbbell Cuban Press?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell Cuban Press?: Band Lateral Raise, Band Single-Arm Lateral Raise, Barbell Behind-the-Neck Press and Barbell Upright Row work the same main muscle.

Program it for your clients

Coaches add the Dumbbell Cuban Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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