Dumbbell Cuban Shoulder Rotations
10 reps
From goalpost arms, rotate the dumbbells forward keeping 90-degree angles.
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SHOULDERS
Dumbbell Cuban Shoulder Rotations
The Cuban rotation trains the rotator cuff by having you externally rotate light dumbbells from a raised elbow position. It builds strength and mobility in the smaller shoulder muscles that keep the joint stable. Because the loads are light, focus on smooth, controlled rotation rather than moving weight.
How to do it
- 1
Take a dumbbell in each hand and stand with feet about hip-width apart, knees slightly bent.
- 2
Set your shoulder blades down and back.
- 3
Lift your elbows out to the sides and raise your hands so you look like goalposts, palms facing forward.
- 4
Rotate the dumbbells down and forward until your forearms are parallel to the floor, keeping 90 degrees at the shoulders and elbows.
- 5
Pause briefly, then reverse the rotation back up under control.
- 6
Keep the weight light and prioritize form over load.