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Rotator Cuff · Intermediate

Cuban Rotation

Shoulder rotation drill for cuff and upper-back coordination.

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Cuban Rotation demonstration

Exercise overview

Training details

Rotator CuffUpper Back

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold light dumbbells with elbows lifted to shoulder height and bent about 90 degrees.
  2. 02Keep the upper arms level as the forearms point downward.
  3. 03Rotate the forearms upward until the hands are above the elbows.
  4. 04Stop before the ribs flare or the shoulders shrug.
  5. 05Rotate back down slowly through the same path.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionDumbbell Cuban PressRelated variationBarbell Cuban Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand External Rotation at SideComparable substituteAnti-Gravity PressComparable substituteFace PullComparable substituteCable External Rotation

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