What is Band Cuban Press?

The Band Cuban Press is an easy resistance-band shoulder mobility and strengthening exercise that targets the rotator cuff, deltoids and trapezius. It improves external rotation and shoulder stability, making it ideal for warm-ups, posture work and rehab preparation.

How to Do Band Cuban Press

  1. Set up band: Anchor a light resistance band in front of you at chest height or secure it under one foot; grip the band with a neutral wrist and stable shoulders.
  2. Assume start position: Stand feet shoulder-width, bend elbow to 90° with upper arm parallel to the floor and forearm parallel; keep chest tall and scapula neutral.
  3. Rotate externally: Externally rotate the shoulder while keeping the elbow bent, driving the forearm upward; avoid shrugging and focus on slow, controlled motion.
  4. Pause and control: Pause 1–2 seconds at the top to feel rotator cuff engagement, then lower slowly under control; do not let the band snap back.
  5. Breathe and repeat: Breathe steadily—inhale before movement, exhale during external rotation; perform 8–15 controlled reps per side using a light band to avoid compensations.

Muscle Groups

Shoulders, Trapezius

Description

Stand with feet shoulder width apart, a light band anchored in front of you, or secured under one of your feet.

Start with your elbow pointed out to the side of our body, inline with your shoulder and bent to 90 degrees. Forearm parallel to the ground.

Keeping the Elbow bent, externally rotate your shoulder, so that your forearm finishes pointed toward the sky, wrist above your elbow. 

Pause at the top, and lower slowly under control repeat for repetitions.

Movement Group

Warm-Up

Required Equipment

Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Band Cuban Press?

The Band Cuban Press strengthens the rotator cuff, posterior deltoids and trapezius while improving external rotation, scapular control and shoulder stability. It’s low-impact, ideal for warm-ups, injury prevention, and rehabilitation when performed with light resistance and strict control.

What are common mistakes when doing the Band Cuban Press?

Common mistakes include using too heavy a band, shrugging the shoulders, extending the elbow, rotating too quickly, and poor scapular positioning. To fix this, use light resistance, keep the elbow bent at 90°, retract the scapula, and move slowly with controlled range.

How can I progress or modify the Band Cuban Press?

To progress, increase band tension, perform single-arm sets, or add slow eccentric tempo. For easier options, use a lighter band, reduce range of motion, or perform lying external rotations. Alternatives include face pulls, band external rotations, and prone T-raises for shoulder stability.