Cuban Rotation

How to do it

Stand or sit holding light dumbbells in each hand. Lift your upper arms so they are parallel to the floor and bend your elbows at 90° with your palms facing down (a goalpost position). Keeping your elbows fixed, rotate your forearms upward so your palms face forward and the dumbbells are above elbow level. Pause, then rotate your forearms back down until your palms face the floor again. Maintain control and keep your shoulders down throughout.

1. 1Keep your elbows bent at 90 degrees and lift your upper arms parallel to the floor so you feel your rotator cuff engaging
2. 2Rotate your forearms upward slowly until you feel a gentle burn in your rear delts and external rotators
3. 3Maintain an upright posture and keep your core engaged to stabilise your torso

Common mistakes

• ×Don't arch your back or shrug your shoulders, the movement should come from your shoulder joint
• ×Avoid using heavy weights or momentum; this is a control and mobility exercise
• ×Don't let your forearms drift forward or backward out of the 90-degree position

Muscles worked

The cuban rotation mainly works the rear delts and external rotators, with the mid traps and side delts assisting.

• Rear DeltsPrimary
• External RotatorsPrimary
• Mid TrapsSupport
• Side DeltsSupport
• ForearmsMinor
• Upper TrapsMinor