10 Best Dumbbell Cuban Press Alternatives for Shoulder Strength

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Dumbbell Arnold Press

   99% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   It uses the same equipment and still works the delts.

   How to perform this exercise

   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
2. 

   2. Dumbbell Shoulder Press

   99% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. 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.
   2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
   3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
   4. Now, exhale and push the dumbbells upward until they touch at the top.
   5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
   6. Repeat for the recommended amount 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
3. Play demonstration

   3. Dumbbell W-press

   99% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with a dumbbell in each hand, palms facing forward.
   2. Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
   3. Press the dumbbells upward until your arms are fully extended overhead.
   4. Lower the dumbbells back to shoulder height.
   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
4. 

   4. Standing Dumbbell Press

   99% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
   2. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
   3. Pause, and slowly return the weight to the starting position.

   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. Play demonstration

   5. Kettlebell Two Arm Military Press

   99% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
6. 

   6. Standing Palms-in Dumbbell Press

   99% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the floor. This the starting position.
   2. Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
   3. While inhaling lower the weights down until your arm is at a 90 degree angle again.
   4. Repeat for the recommended amount 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. 

   7. Standing Barbell Press Behind Neck

   96% match

   • Delts
   • Barbell
   • Advanced
   • Compound

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

   How to perform this exercise

   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
8. Play demonstration

   8. Dumbbell Scott Press

   95% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with a dumbbell in each hand, palms facing forward.
   2. Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
   3. Press the dumbbells upward until your arms are fully extended.
   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
9. 

   9. Anti-gravity Press

   95% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place a bar on the ground behind the head of an incline bench.
   2. 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.
   3. 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.
   4. Return to the starting position and repeat to complete the set.

   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
10. 

    10. Barbell Shoulder Press

    95% match

    • Delts
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. 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).
    2. 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.
    3. Lower the bar down to the shoulders slowly as you inhale.
    4. Lift the bar back up to the starting position as you exhale.
    5. Repeat for the recommended amount 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