Library / Rear Deltoid
Cuban Press (Rotator Cuff Press)
Dumbbell · Vertical Push · Compound
Rear DeltoidAnterior Deltoid TrapsLateral Deltoid Joint friendly
Default prescription & biomechanics
- Primary muscles
- Rear Deltoid, Anterior Deltoid
- Secondary muscles
- Traps, Lateral Deltoid
- Equipment
- Dumbbell
- Movement pattern
- Vertical Push (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-15 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Rest the bar on your front deltoids with your hands just outside shoulder width and forearms vertical.
- Squeeze your glutes, lock your quads, and brace your core into a rigid pillar.
- Tilt your head slightly back as you press the bar straight upward, clearing your chin.
- Once the bar clears your forehead, push your head through the 'window' and lock out directly overhead.
Joint & safety considerations
No specific joint contraindications are flagged for Cuban Press (Rotator Cuff Press). Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Resistance Band Shoulder Pass-Through | Bands swap | Bands |
| Standing Kettlebell Shoulder Halo | Kettlebell swap | Kettlebell |
| Machine Overhead Shoulder Press | Machine swap | Machine |
| Single-Arm Landmine Press | Barbell swap | Barbell |
| Standing Resistance Band Overhead Press | Bands swap | Bands |
| Barbell Push Press | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.