10 Best Dumbbell Cuban Press Alternatives for Shoulder Strength
What can you do instead of Dumbbell Cuban Press V. 2? Use presses and rotation-safe progressions that still load the delts and external rotators. Examples include single-arm landmine press and standing external-rotation-to-press; keep elbows at 90° during the rotation to load lateral and posterior deltoid fibers while protecting the rotator cuff.
Original Exercise: Dumbbell Cuban Press
How to Perform Dumbbell Cuban Press
- 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.
Ranked Dumbbell Cuban Press Alternatives
1. Dumbbell Arnold Press
99.4% 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.
2. Dumbbell Shoulder Press
99.4% 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.
3. Dumbbell W-press
99.4% 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.
4. Standing Dumbbell Press
99.4% MatchHow to perform this exercise
- 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.
- Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
- Pause, and slowly return the weight to the starting position.
5. Kettlebell Two Arm Military Press
99.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward.
- Engage your core and press the kettlebells overhead, fully extending your arms.
- Pause for a moment at the top, then slowly lower the kettlebells back to the starting position.
- Repeat for the desired number of repetitions.
6. Standing Palms-In Dumbbell Press
98.9% MatchHow to perform this exercise
- 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.
- Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
- While inhaling lower the weights down until your arm is at a 90 degree angle again.
- Repeat for the recommended amount of repetitions.
7. Standing Barbell Press Behind Neck
96% MatchHow to perform this exercise
- 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.
- 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.
- 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.
- Elevate the barbell overhead by fully extending your arms while breathing out.
- Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
8. Dumbbell Scott Press
95.4% 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.
9. Anti-Gravity Press
95.4% 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. Barbell Shoulder Press
95.4% 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.
Why You Might Need a Dumbbell Cuban Press Alternative
You might substitute the Dumbbell Cuban Press V. 2 for several reasons: persistent rotator-cuff pain during external rotation, limited shoulder external rotation, lack of appropriate dumbbell load, or a need to emphasize a different delt head. The Cuban press combines external rotation and overhead pressing, which increases shear at the glenohumeral joint and stresses infraspinatus and supraspinatus. Picking an alternative can reduce impingement risk, allow heavier loading of the delts, or correct scapular mechanics. When substituting, choose movements that preserve the external-rotation cue or replace it with scapular-plane pressing to maintain lateral deltoid activation and scapular stability.
How to Choose the Right Substitute
Decide based on equipment, pain response, and the deltoid head you want to target. If you lack weights, pick bodyweight or banded presses; if external rotation causes pain, favor neutral-grip or scapular-plane presses to lower rotator-cuff torque. For unilateral imbalances, choose single-arm variations to isolate each shoulder and train scapular control. Use tempo and range-of-motion cues, control the eccentric for 2–3 seconds and stop short of painful end-range external rotation, to maximize delt activation while minimizing humeral head translation.
Frequently Asked Questions
What muscles does Dumbbell Cuban Press V. 2 work?
The movement primarily targets the deltoids, especially the lateral and posterior heads, while the external-rotation phase loads the infraspinatus and teres minor. The overhead press portion recruits anterior deltoid and triceps, and scapular stabilizers activate to control humeral head position; keep elbows at 90° during rotation to maximize targeted delt involvement.
What is the best bodyweight alternative to Dumbbell Cuban Press V. 2?
A pike push-up (progressing toward handstand push-up) is the most effective bodyweight substitute because it loads the delts in a vertical pressing pattern. Perform with feet elevated, hands slightly wider than shoulder-width, and focus on scapular retraction at the top to engage lateral delts and scapular stabilizers while avoiding painful external-rotation positions.
Can I build muscle without doing Dumbbell Cuban Press V. 2?
Yes. You can achieve deltoid hypertrophy with other compound presses (single-arm overhead press, Arnold press) and targeted isolation work (lateral and rear delt raises) while following progressive overload. Emphasize controlled eccentrics and full, pain-free ranges of motion to stimulate muscle growth without relying on the Cuban press.
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