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Exercise handout — move better, feel better.
Cuban Press
Three-part movement: upright row, external rotation, then press. Advanced rotator cuff exercise.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
No equipment? Try: Resistance bands
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
2 pull / 2 rotate / 2 press / 2 down
Tempo
Step-by-Step Guide
Set up
- Stand with light dumbbells at thighs
- Feet shoulder-width apart
- Use very light weight to start
Step 1 of 5
Pull elbows up and out (upright row position)
Step 2 of 5
Rotate forearms up to 90/90 position
Step 3 of 5
Press weights overhead
Step 4 of 5
Reverse: lower to 90/90, rotate down, lower to start
Step 5 of 5
This is one rep
Breathing
- Breathe out on the press
- Breathe in on the way down
Form Cues
- Use light weight
- Control each phase
- Keep core tight
- Don't rush
Common Mistakes to Avoid
- Weight too heavy
- Rushing through phases
- Poor rotation control
- Losing form when tired
Safety Information
Advanced exercise. Master each phase separately first.
Progressions
Slowly increase weight over time
Regressions
Break into separate parts first
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.