10 Best Dumbbell Cuban Press Alternatives for Shoulder Strength

The Dumbbell Cuban Press is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Arnold Press, the Dumbbell Shoulder Press and the Dumbbell W-press.

Dumbbell Cuban PressWatch the Dumbbell Cuban Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Cuban Press

The steps for the Dumbbell Cuban Press itself, so you can judge how close each substitute below really is.

Delts, with triceps, upper back · Dumbbell · Intermediate · Compound

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
  2. Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended.
  3. Rotate your wrists so that your palms are facing forward.
  4. Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Cuban Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Cuban Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Arnold PressPlay demonstration

    1. Dumbbell Arnold Press

    99% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
    2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
    3. Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Cuban Press
    • Equipment: free weights, the same as the Dumbbell Cuban Press
    • Body position: standing, the same as the Dumbbell Cuban Press
  5. Kettlebell Two Arm Military PressPlay demonstration

    5. Kettlebell Two Arm Military Press

    99% match

    Delts · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it still works the delts.

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward.
    2. Engage your core and press the kettlebells overhead, fully extending your arms.
    3. Pause for a moment at the top, then slowly lower the kettlebells back to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Cuban Press
    • Equipment: free weights, the same as the Dumbbell Cuban Press
    • Body position: standing, the same as the Dumbbell Cuban Press
  7. Standing Barbell Press Behind Neck

    7. Standing Barbell Press Behind Neck

    96% match

    Delts · Advanced · Compound

    A good swap when you have a barbell to work with, and it still works the delts.

    • Barbell
    How to perform it
    1. This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
    2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
    3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise. This will be your starting position.
    4. Elevate the barbell overhead by fully extending your arms while breathing out.
    5. Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Cuban Press
    • Equipment: free weights, the same as the Dumbbell Cuban Press
    • Body position: standing, the same as the Dumbbell Cuban Press

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