Cuban Press

START

MIDDLE

FINISH

This exercises strengthens the external rotation of your rotator cuff, and increases your front deltoids, it can be performed either standing or seated, or for best results, rest your back and elbows against a solid wall.

You will not need to use a heavy weight, in order to get the benefits from this exercise, the key is maintaining a strict technique.

Commence the exercise with your arms bent to 90 degrees, having your elbows at shoulder height, palms facing behind you. Smoothly lift the weights by rotating your shoulders, so that your forearms become parallel to the floor, palms facing downwards.

Keeping your arm position fixed, continue the rotation with your arms, so that your forearms are now vertical, hands inline with your ears, whilst maintaining a 90 degree bend in your arms.

Hold in the upper phase for 2 - 3 seconds and then repeat for desired amount of reps, taking care to keep your head up throughout the movement.