Cuban rotation with dumbbell

Exercise overview

Primary muscle group: Shoulders

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 5

Average per rep (lbs)*: 11

Description: Stand with your feet hip-width apart, holding a dumbbell in one hand. Lean forward slightly by bending your hips and knees. Raise your elbow until it reaches shoulder height. Allow the dumbbell to hang straight down with your elbow bent at a 90-degree angle. Exhale as you raise the dumbbell, externally rotating your shoulder until it is level with your head. Inhale as you slowly lower the dumbbell back to the starting position. Repeat for the prescribed number of repetitions. Switch to your opposite arm and repeat the exercise.

Exercise ID: 00068

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Control the Movement: Keep your movements slow and controlled throughout the exercise. This not only ensures proper muscle engagement but also reduces the risk of injury.
Light Weights: Start with light weights. The purpose of the Cuban rotation is to enhance rotator cuff strength and shoulder stability, which doesn’t require heavy lifting.
Neutral Spine: Maintain a neutral spine. This helps in engaging your core and adds to the stability of your posture during the movement.
Elbows at 90 Degrees: Ensure that your elbows remain at a 90-degree angle during the rotation. This ensures that the focus remains on the shoulder and rotator cuff muscles.
Full Range of Motion: Use the full range of motion during the rotation but avoid going beyond your comfortable range. Over-rotating can strain the shoulder muscles.
Breathing: Synchronize your breathing with your movement. Exhale during the rotation phase and inhale when returning to the starting position.
Warm-up: Make sure your shoulders and upper body are properly warmed up before performing Cuban rotations. This reduces the risk of injury and prepares the muscles for engagement.
Focus on Form: Prioritize proper form over the number of repetitions. Incorrect form can reduce the effectiveness of the exercise and could lead to injuries.
Avoid Overexertion: Listen to your body. If you experience any discomfort or pain, stop the exercise immediately and consult a professional if necessary.

Exercise overview

Exercise tips and tricks

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