Dumbbell Cuban External Rotation

Exercise / Shoulders

How to Dumbbell Cuban External Rotation

Dumbbell Cuban External Rotation

Dumbbell Cuban External Rotation Benefits


  • The cuban external rotation is one of the comprehensive exercises aimed at building functional strength in the shoulders and rotator cuff. It is often used as an advanced movement to train the rotator cuff muscles.
  • The shoulder muscle consists of 3 parts. These; anterior deltoid, lateral deltoid and posterior deltoid muscles. Besides these large muscles, there are 4 more muscles to consider. The rotator cuff is the group of muscles and tendons that keep the head of your upper arm bone firmly within the socket of the shoulder. These muscles are called rotator cuff muscles. These muscles are like columns under the building! The stronger the columns, the more earthquake resistant the building. The shoulder muscles are just like that, the stronger the muscles that support it, the stronger the shoulder muscles. One of the causes of shoulder pain and shoulder injuries in sports is to overload the shoulder muscles without strengthening these muscles. The purpose of this exercise is to strengthen the cuff muscles connected with the shoulder and protect the shoulder health.
  • It is very important to do the movement with the right technique, and lifting excess weight can be harmful rather than benefit, so low weights are recommended.


Muscles Worked in the Dumbbell Cuban External Rotation

Target - Shoulder
Synergists - Trapezius
Synergists - Teres Minor
Synergists - Infraspinatus
Synergists - Supraspinatus
Synergists - Serratus Anterior
Synergists - Triceps Brachii
Dumbbell cuban press muscle worked