Cuban Shoulder Rotation - Instructions, Variations & Alternatives

Muscles involved

• Deltoids

Also known as

• Cuban Press

How to perform

Cuban Rotation - Shoulder internally rotate

Cuban Rotation - Shoulder externally rotate

1. Set up & Starting position (standing, seated, half kneeling)
   Extend your arms straight out from the shoulder and bend the elbows 90° allow the weight to hang straight down.

2. Concentric phase
   Slowly rotate forearms 180 degrees until your wrists are above the elbows. You should only be rotating at your shoulder joint.

3. Isometric hold (optional) - Pause for a fraction of a second.

4. Eccentric phase
   Slowly return to the starting position and repeat.

Exercise Alternatives

• Shoulder Rotation