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All shoulders exercisesShoulders · Gym

Cuban Rotation

Dynamic rotator cuff strength from an externally rotated start.

IntermediateDumbbells3 × 10–12
Cuban Rotation demonstration thumbnail — Cuban Rotations: Build Bulletproof Shoulders & Scapular Control | MYo Lab Health & Wellness
Rotator cuffDumbbells

Cuban Rotation

Demo · MYo Lab Health & Wellness

Verified Cuban Rotation demonstration by MYo Lab Health & Wellness. Click to play.

How to do the Cuban Rotation

  1. 1Upper arms parallel to floor
  2. 2Rotate forearms up
  3. 3Keep elbows still

Benefits of the Cuban Rotation

  • Builds strength and size in the rotator cuff through a full, controlled range of motion
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services