How to do Dumbbell Cuban Shoulder Rotations

Authored by Fitbod

About Dumbbell Cuban Shoulder Rotations

Sets Logged
74,532
Popularity Rank
362nd
Difficulty
Beginner
Shoulders Strength
83 mSCORE 55th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Dumbbell Cuban Shoulder Rotation is a shoulder exercise that involves holding a dumbbell just above your head with your elbows out to each side, and then rotating your forearms forwards. It’s a great exercise for gaining strength and improving mobility in your shoulders, especially your rotator cuff.

  1. Grasp a dumbbell in each hand.
  2. Stand with your feet about hip-width apart and bend your knees slightly.
  3. Roll your shoulder blades down on your back.
  4. Raise your elbows up and out to the sides, and raise your hands with your palms facing forward — you should look like football goalposts or a tuning fork.
  5. Rotate the dumbbells in a forward arc until your forearm is parallel to the floor while maintaining a 90-degree angle at both your shoulders and elbows.
  6. Hold the position at the bottom of the movement for a moment.
  7. Maintain tension in your shoulders as you slowly reverse the movement.
  8. Hold the position at the top of the movement for a moment.

Common Mistakes

  • Light Resistance

    This exercise doesn’t need much resistance to be effective. Focus on controlling the movement with good form before you look to increase your weight. If you want to make the exercise more challenging, slow down your reps. This will let you spend more time under tension, which is a safer way to increase the challenge of this exercise.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

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