Cuban Dumbbell Press

This is a three point exercise for shoulder and middle back strengthening.


  1. Grasp dumbbells in each hand with a pronated grip (palms facing back wards) your shoulder rotated forward.
  2. Stand upright with your feet shoulder width apart and your knees slightly bent, contract your abdominals.
  3. Slowly lift your arms up so elbows are bent and parallel with the floor while you squeeze your shoulders together.
  4. then rotate your arms, bringing the dumbbells forward so that they are now above your shoulder and in line with your elbows.
  5. In a controlled manner lower your arms and return to the starting position.
  6. Repeat.


Start with a lower weight in order to perfect the technique.

Maintain a good upright posture through out the exercise.

Exercise images by Everkinetic.