What is Ring Cuban Rotation?

The Ring Cuban Rotation is an easy calisthenics exercise that improves shoulder and back strength and mobility. Performed on rings with elbows held at 90°, it targets rotator cuff muscles and scapular stabilizers, emphasizing controlled external rotation and mid-back engagement for better posture and shoulder health.

How to Do Ring Cuban Rotation

  1. Set ring height: Adjust rings higher for an easier variation or lower to increase difficulty; ensure rings are secure before starting.
  2. Assume body position: Stand with hips extended, glutes engaged; hinge slightly, bend knees if needed, keeping a straight line from head to heels.
  3. Retract shoulders: Pull shoulder blades together before initiating movement; maintain scapular retraction to protect the joints throughout the exercise.
  4. Pull to 90°: Pull the rings outward while flexing elbows to 90 degrees, keeping forearms vertical and tension through shoulders and mid-back.
  5. External rotation: From the 90° position externally rotate shoulders, driving rings up and back; isolate rotation to shoulders without moving elbows.
  6. Pause and return: Pause at top, squeeze mid-back, then slowly reverse to start with control; avoid dropping or shrugging the shoulders.

Muscle Groups

Shoulders, Back

Description

Set your rings appropriately for your level - higher to make the exercise easier, lower to increase difficulty. You may bend your knees if necessary, but keep your hips extended & glutes engaged.

Begin by retracting your shoulders, then pull the rings outward, flexing your elbows to 90 degrees.

From here externally rotate your shoulders, try to drive the rings up and back.
Maintain your 90 degree elbow position and try to isolate the rotation to your shoulders.
Pause at the top, squeeze your mid back, and return to the start with control.
Repeat for repetitions.

Movement Group

Pull

Required Equipment

Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Ring Cuban Rotation?

Ring Cuban Rotations strengthen the rotator cuff and scapular stabilizers, improve external rotation and shoulder mobility, and enhance mid-back engagement. Regular practice can reduce shoulder pain risk, improve posture, and transfer to better overhead and pulling strength in other calisthenics movements.

What are common mistakes to avoid?

Common mistakes include shrugging or elevating the shoulders, moving the elbows instead of isolating shoulder rotation, using momentum, and failing to retract the scapula. Also avoid too-deep ring height or fast reps; prioritize slow controlled motion and proper elbow angle.

How can I progress or regress the exercise?

To regress, raise the rings, shorten lever by standing more upright, or perform banded external rotations and lying Cuban rotations. Progress by lowering rings, increasing body angle, adding tempo or resistance, or advancing to unsupported ring face-pulls and strict pulling variations.