Resistance Band Cuban Press

Instructions for proper form

1. Begin standing with your feet shoulder-width apart and the resistance band anchored under your feet or at your sides. 2. Hold the handles of the resistance band with your palms facing down (pronated grip). 3. Start with your elbows bent and tucked close to your body, forming a 90-degree angle, with your hands at shoulder level. 4. Rotate your shoulders to external rotation by raising your forearms away from your body while maintaining the elbow position. 5. Once your elbows are raised to shoulder height, push your hands upward, fully extending your arms overhead while keeping the band taut. 6. Lower your arms back down to the starting position and repeat. Keep your core engaged and maintain a neutral spine throughout the movement.

Common mistakes to avoid

1. Allowing your elbows to flare out too much, which can strain your shoulder joints. 2. Not engaging your core, leading to poor posture and possible lower back strain. 3. Using too much resistance, which can compromise form and lead to injury. 4. Allowing the band to go slack between repetitions.

Benefits

Specific benefits of the exercise

1. Strengthens the posterior deltoids, essential for shoulder stability and overall upper body strength. 2. Improves shoulder mobility and movement patterns essential for various functional activities. 3. Promotes better posture by strengthening the muscles responsible for shoulder retraction and external rotation.

Expected results and timeframe

Users can expect improved shoulder strength and stability, increased range of motion, and better posture within 4-6 weeks of consistent training, 2-3 times a week..

Who this exercise is best for

This exercise is ideal for beginners looking to strengthen their shoulders, athletes aiming for improved shoulder stability, and individuals recovering from shoulder injuries under professional guidance.

Scientific studies supporting its effectiveness

Research indicates that resistance training targeting the shoulder stabilizers leads to significant improvements in shoulder function and posture (Kubo et al., 2016). Additionally, functional training that includes external rotation movements has been shown to reduce injury risk in the shoulder complex (Kinsella et al., 2018).

Variations

Beginner modifications

1. Use a lighter resistance band to start for better control. 2. Perform the movement seated to restrict sway and focus on the execution. 3. Reduce the range of motion until proper form is established.

Advanced progressions

1. Increase the resistance of the band for added challenge. 2. Perform the exercise on one leg for added core stability work. 3. Incorporate a hold at the top position to increase time under tension.

Integrations

Complementary exercises

Incorporate exercises like lateral raises, front raises, or band pull-aparts for a comprehensive shoulder workout.

Super set recommendations

Super set the Cuban Press with band rows to target both the shoulder and back muscles effectively.

Sample workout routines

1. Warm up with dynamic stretches. 2. Perform the Resistance Band Cuban Press for 3 sets of 10-12 reps. 3. Follow with push-ups or band rows. 4. Cool down with shoulder stretches.

Exercise combinations

Combine with exercises focusing on complementary muscle groups such as tricep extensions or chest presses for an upper body workout.

Best time to do this exercise in your workout

The Resistance Band Cuban Press is best performed during the upper body workout segment, ideally after you have warmed up and prior to heavier presses or pull movements.