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Home » Exercise Guides

Dumbbell Cuban Rotation: Strengthen Your Rotator Cuff Muscles

How to do a dumbbell Cuban rotation

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:12 AM EDT

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The teres minor is one of four muscles which make up the rotator cuff and its function is to stabilize the humerus when the shoulder moves for lateral rotation. Now, lateral rotation is necessary for overhead pressing movements and exercises like side dumbbell lateral raises so it’s important to have a strong teres minor.

The dumbbell Cuban rotation really targets the lateral rotators and helps prevent too much internal shoulder rotation which is dangerous for the joints. A proper balance of internal and external rotation in the muscle is essential for safely performing upper body exercises and it also helps improve posture significantly.

Dumbbell Cuban Rotation Details
Basic Information
Body Part
Shoulders
Primary Muscles
Deltoids, Infraspinatus, Rotator Cuff Muscles, Subscapularis, Supraspinatus, Teres Minor
Secondary Muscles
Rhomboids, Serratus Anterior, Trapezius
Equipment
Dumbbells, Exercise Mat
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Rotation
Force Type
Isometric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance12-15
Power4-6
Muscular endurance12-15
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Cable Lateral Raise: Target Deltoids & Upper Shoulders Effectively
  • Strengthen Your Rotator Cuff: Dumbbell Lying Shoulder Rotation
  • Medium-Grip Lat Pull-down: Build Your Upper Back Strength
  • Wall Push-Ups: Strengthen Your Chest, Arms, and Core Muscles

Exercise Instructions

  1. Stand and hold a dumbbell in one hand.
  2. Bend your knees and keep your back then slightly bend down similar to a barbell row position.
  3. Raise your elbow to about shoulder height.
  4. Rotate your arm upward until the dumbbell is head level with external shoulder rotation.
  5. Slowly lower the dumbbell to the starting position.
  6. Repeat for the desired number of reps.
  7. Repeat with the opposite arm.

Variations & Tips

  • You can perform the dumbbell Cuban rotation with two arms at a time and/or alternate for repetitions.
  • You can also use cable or small weight plates to perform the exercise.
  • The dumbbell Cuban rotation works several rotator cuff muscles as well which includes infraspinatus, and supraspinatus.
  • Don’t go heavy on this movement to prevent shoulder injury since the muscle is small.

Watch: How to do a dumbbell Cuban rotation

Interested in measuring your progress? Check out our strength standards for Dumbbell Lateral Raise.

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Categories: Exercise Guides Shoulders
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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