How to do Dumbbell Cuban Shoulder Rotations
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Dumbbell Cuban Shoulder Rotations
Target muscles worked
Instructions for Proper Form
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.
- Grasp a dumbbell in each hand.
- Stand with your feet about hip-width apart and bend your knees slightly.
- Roll your shoulder blades down on your back.
- 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.
- 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.
- Hold the position at the bottom of the movement for a moment.
- Maintain tension in your shoulders as you slowly reverse the movement.
- Hold the position at the top of the movement for a moment.
Common Form 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.
Weight & 1 Rep Max Calculator
Average Dumbbell Cuban Shoulder Rotations standards by male, female, weight, age and height
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Alternatives & Variations to Dumbbell Cuban Shoulder Rotations
1. Dumbbell Front Raise
98.6 mSCORESWAPPED 485 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
2. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 372 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
3. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 347 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
4. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 284 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.
5. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 272 TIMESDumbbell Lateral Raise to Front Raise is a combination of both Shoulder Raise, and Front Raise. Both movements in this exercise are isolation movements that primarily target the shoulder. By performing these exercises together, you can more completely target your shoulders than by using one of these two movements.
6. Dumbbell Standing Front Press
64.1 mSCORESWAPPED 252 TIMESDumbbell Standing Front Press is a variation on the more standard Shoulder Press. Similar to other Shoulder Press variations, this compound exercise primarily targets your shoulders. The standing position helps improve overall balance and functional strength by engaging your core and stabilizing muscles more than a seated version. Using dumbbells ensures that each side of the body works equally, preventing compensating for any strength imbalances between sides.
7. Cable Lateral Raise
97.7 mSCORESWAPPED 167 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
8. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 150 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).
9. Arnold Dumbbell Press
93.2 mSCORESWAPPED 145 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
10. Dumbbell Standing Single Arm Front Press
52.7 mSCORESWAPPED 132 TIMESThis exercise is a variation on the more standard Shoulder Press. Similar to the shoulder press this is a compound exercise that primarily targets the shoulders. By positioning the dumbbell in front of you, with your elbow underneath, you can help make this a more functional exercise. In addition, by using a single dumbbell from a standing position, you’re forced to recruit stabilizing muscles around your shoulder, as well as your core to help maintain good form and posture.