Demonstration video
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Get my programHow to do the cuban rotations
Instructions
- Stand upright with a dumbbell in each hand and raise your upper arms to shoulder height, elbows bent at 90 degrees.
- Rotate your forearms upward while keeping your elbows fixed in place, reaching as far back as shoulder mobility allows.
- Pause briefly at the top, maintaining control and posture.
- Slowly lower your forearms back to the starting position in a controlled motion.
Technical Tips
- Keep elbows in line with shoulders at all times.
- Avoid arching your lower back by engaging your core.
- Use light weights to prioritize shoulder integrity and control.
- Do not rush the motion—control and range of motion are key.
Breathing Tips
- Inhale as you prepare at the starting position.
- Exhale slowly while rotating your arms upward.
- Inhale again as you return to the starting position.
Medical restrictions
- Rotator cuff injuries
- Shoulder impingement syndrome
- Recent shoulder surgery
- Severe shoulder mobility restrictions
Description
Cuban Rotations are a controlled shoulder mobility and stability exercise designed to strengthen the rotator cuff and posterior deltoids. Commonly used as part of warm-up routines or injury prevention programs, this movement targets the small but critical stabilizing muscles of the shoulder joint. By promoting external rotation and reinforcing scapular control, Cuban Rotations play an essential role in maintaining healthy shoulder mechanics, particularly for individuals engaged in overhead or throwing sports. Executed with light dumbbells and strict form, the exercise helps improve joint alignment and reduce the risk of shoulder impingement or dysfunction. Ideal for athletes, bodybuilders, or rehabilitation contexts, this exercise fosters muscle balance and joint integrity without placing excessive load on the shoulder capsule.
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Description
Cuban Rotations are a controlled shoulder mobility and stability exercise designed to strengthen the rotator cuff and posterior deltoids. Commonly used as part of warm-up routines or injury prevention programs, this movement targets the small but critical stabilizing muscles of the shoulder joint. By promoting external rotation and reinforcing scapular control, Cuban Rotations play an essential role in maintaining healthy shoulder mechanics, particularly for individuals engaged in overhead or throwing sports. Executed with light dumbbells and strict form, the exercise helps improve joint alignment and reduce the risk of shoulder impingement or dysfunction. Ideal for athletes, bodybuilders, or rehabilitation contexts, this exercise fosters muscle balance and joint integrity without placing excessive load on the shoulder capsule.
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