Single Arm Dumbbell Cuban Press

Instructions for proper form

1. Stand with your feet shoulder-width apart while holding a dumbbell in one hand with a pronated grip. 2. Begin with the dumbbell at your hip level, keeping your elbow close to your body. 3. Rotate your shoulder externally, bringing the dumbbell up and away from your body to shoulder height. 4. Press the dumbbell overhead without arching your lower back. 5. Lower the dumbbell back to the starting position in a controlled manner. 6. Ensure your core is engaged and maintain a neutral spine throughout the movement.

Common mistakes to avoid

1. Avoid shrugging your shoulders; keep them relaxed and down. 2. Do not arch your back; maintain a straight posture. 3. Avoid using momentum to lift the weight; focus on a controlled motion. 4. Ensure your elbow stays close to your body during the external rotation.

Benefits

Specific benefits of the exercise

1. Strengthens the posterior deltoids, improving shoulder stability. 2. Enhances shoulder mobility and flexibility. 3. Increases overall upper body strength and coordination.

Expected results and timeframe

With regular practice (2-3 times per week), you can expect to see improved shoulder strength, stability, and mobility within 4-6 weeks..

Who this exercise is best for

This exercise is best for those looking to improve shoulder strength and stability, including beginner lifters, athletes training for upper body performance, and individuals in rehabilitation settings.

Scientific studies supporting its effectiveness

Studies highlight the effectiveness of external rotation exercises in strengthening shoulder muscles and preventing injuries, particularly in overhead athletes. Research has shown that targeting the posterior deltoids can lead to enhanced shoulder function and greater stability.

Variations

Beginner modifications

1. Use a lighter dumbbell to master the movement pattern. 2. Perform the exercise seated on a bench for added stability. 3. Limit the range of motion if flexibility is an issue.

Advanced progressions

1. Increase the weight of the dumbbell gradually. 2. Perform the exercise in a staggered stance to engage core stability. 3. Introduce a resistance band for added tension during external rotation.

Integrations

Complementary exercises

Incorporate shoulder mobility exercises such as wall slides or band pull-aparts to warm up. Include dumbbell shoulder presses and lateral raises for comprehensive shoulder development.

Super set recommendations

Super set with face pulls or lateral raises to further engage the shoulder muscles and promote hypertrophy.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic shoulder mobility. 2. Single Arm Dumbbell Cuban Press: 3 sets of 10-12 reps. 3. Dumbbell Lateral Raises: 3 sets of 12-15 reps. 4. Face Pulls: 3 sets of 12-15 reps.

Exercise combinations

Combine with exercises targeting the core, like planks or Russian twists, for overall upper body and core stability training.

Best time to do this exercise in your workout

Perform this exercise early in your upper body workout after a proper warm-up, ideally before heavier pressing movements to ensure your shoulder joints are adequately prepped.