10 Best Cuban Press Alternatives for Shoulder Strength
If you can't do the Cuban Press, use overhead pressing and external-rotation combos that replicate its deltoid and rotator-cuff demands. Try seated dumbbell press, Arnold press, band external rotation-to-press, face-pull-to-press, or pike push-ups. Cue: brace your core, keep elbows angled ~45°, and externally rotate before the press to center the humeral head.
Original Exercise: Cuban Press
How to Perform Cuban Press
- Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.
- To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.
- Now press the dumbbells by extending at the elbows, straightening your arms overhead.
- Return to the starting position as you breathe in by reversing the steps.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Cuban Press Alternatives
1. Dumbbell W-press
99.2% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
2. Dumbbell Arnold Press
99.2% MatchHow to perform this exercise
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
- Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
- Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
3. Dumbbell Shoulder Press
99.2% MatchHow to perform this exercise
- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
4. Dumbbell Cuban Press V. 2
98.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
- Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended.
- Rotate your wrists so that your palms are facing forward.
- Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position.
- Repeat for the desired number of repetitions.
5. Barbell Standing Wide Military Press
95.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width.
- Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
6. Dumbbell Scott Press
95.2% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
7. Barbell Shoulder Press
95.2% MatchHow to perform this exercise
- Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
- Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the shoulders slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
8. Barbell Standing Close Grip Military Press
95.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart.
- Lift the barbell to shoulder height, keeping your elbows close to your body.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height.
- Repeat for the desired number of repetitions.
9. Anti-Gravity Press
95.2% MatchHow to perform this exercise
- Place a bar on the ground behind the head of an incline bench.
- Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
- To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
- Return to the starting position and repeat to complete the set.
10. Dumbbell Arnold Press V. 2
94.2% MatchHow to perform this exercise
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
- Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
- Rotate your wrists as you lift, so that your palms end up facing forward at the top of the movement.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Cuban Press Alternative
You might substitute the Cuban Press for several reasons: shoulder pain during external rotation, limited dumbbell access, or a need for heavier loading and simpler technical patterns. Replacing it preserves targeted deltoid recruitment while reducing rotator-cuff strain. Choose movements that separate the external-rotation and pressing actions if you need rehab work; cue: perform band external rotations with the upper arm pinned to the side to isolate infraspinatus before adding an overhead press.
How to Choose the Right Substitute
Pick a substitute based on equipment, shoulder health, and training goal. For strength and load capacity choose seated or standing dumbbell/barbell presses; cue: keep scapula retracted and avoid shrugging to load the deltoids, not the traps. For rotator-cuff protection prioritize band external rotations or face pulls before pressing; cue: maintain a 90° elbow bend and rotate from the glenohumeral joint. For muscle balance include lateral raises or single-arm presses to target medial deltoid and correct unilateral deficits.
Frequently Asked Questions
What muscles does Cuban Press work?
The Cuban Press targets the deltoids—especially the anterior and lateral heads—while heavily engaging the external rotators (infraspinatus, teres minor) and upper back stabilizers. Biomechanically, the external-rotation phase activates rotator-cuff muscles to center the humeral head before the press recruits the anterior deltoid and triceps.
What is the best bodyweight alternative to Cuban Press?
A pike push-up (progressing to wall-assisted handstand push-ups) is the best bodyweight press substitute because it loads the shoulders in a vertical plane. Cue: tuck hips, drive the crown of the head between your hands, and avoid shrugging—this emphasizes deltoid drive and scapular control.
Can I build muscle without doing Cuban Press?
Yes. You can build shoulder muscle using overhead presses, Arnold presses, weighted lateral raises, and targeted rotator-cuff work for balanced growth. Cue progressive overload and ensure exercises load the anterior and lateral deltoids while the rotator cuff maintains humeral head stability.
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