Correct form of cuban rotation with a single dumbbell?

Asked by: Sharmlali Duncan

Raise your elbow to about shoulder height. Rotate your arm upward until the dumbbell is head level with external shoulder rotation. Slowly lower the dumbbell to the starting position. Repeat for the desired number of reps.

What muscles does Cuban rotation work?

Muscles Worked



The Cuban Rotation primarily works your Infraspinatus and the shoulder joint. These are involved in the external rotation. The Infraspinatus is a rotator cuff muscle used for external/lateral rotation of the upper arm.

What is a dumbbell Cuban press?

Keeping the dumbbells in a horizontal position, pull them up upwards, leading with your elbows. When your upper arms are parallel with the floor, pause, then flip the dumbbells up. The dumbbells will be above your shoulders next to your head. Press the dumbbells straight up in to the air.

How do you do the Cuban press?

Great warm-up movement great recovery movement on off days flood bloods all those key muscles around that cuff strengthen your external rotation. Ability also you can isolate.

What do dumbbell rotations work?

So yes doing shoulder external rotation works your rotator cuff muscles your infraspinatus.

What is Cuban rotation?

Stand and hold a dumbbell in one hand. Bend your knees and keep your back then slightly bend down similar to a barbell row position. Raise your elbow to about shoulder height. Rotate your arm upward until the dumbbell is head level with external shoulder rotation.

What is Cuban press good for?

The Cuban press is an exercise that targets the muscles of the shoulders, rotator cuff, and upper back. It combines a shoulder external rotation with a dumbbell press, training multiple muscles and motions in a single sequence.

What is a Cuban lift?

Lift your arms out to the sides until your elbows are bent at 90° and the weights are hanging straight down. Rotate your arms so your hands point up, keeping your upper arms horizontal. Press the weights directly overhead. Reverse the movement back to the start.

What is a Cuban raise?

So it's a three-phase movement upright row until your elbows are in line with the shoulders external rotation overhead press then you bring it back down with the reverse. Movement.

How do you do Renegade dumbbell rows?

Drive your right arm through the dumbbell into the floor, stiffen your entire body, and row the left dumbbell up and to the side of your rib cage—your elbow should be pointed up and back. Keep your body stable as you slowly lower the dumbbell back to the floor. Then repeat on the other side. That’s one rep.

How do you do dumbbell rotation?

Think about rotating only through your torso. Not your hips then rotate your arms to the other side as far as you can while keeping your hips square. The speed of the rotation should be controlled.

How do you build big forearms with dumbbells?

The dumbbells are gonna start to slip out of your hands get it correct by squeezing even harder until you physically can't hold the dumbbells anymore. So again great for a grip strength.

What are shoulder rotations good for?

When exercising hard and repeating movements with external load, shoulder external rotation is important to keep the rotator cuff muscles healthy and optimize shoulder mechanics.

Is external or internal rotation stronger?

Internal rotators stronger than external rotators. Weak lower traps (usually combined with over-active and tight upper traps) Poor proprioception.

How far should you externally rotate your shoulder?

This is lateral rotation — also referred to as external rotation — and the normal range of motion for a healthy shoulder is 90 degrees.