Skipping the external rotation phase
Arms go straight from the row to the press; rotator cuff never engages.
Overactive muscles
Upper trapeziusAnterior deltoid
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Push · Upper Body
Cuban Press
Coaching cues
- Start with a wide upright row to 90°; externally rotate hands up
- Press overhead from that externally rotated position
- Reverse the sequence on the way down
- Trains the full shoulder in one movement — rotator cuff and deltoid
Common faults 2
Elbows drop on the external rotation
Elbows should stay at shoulder height throughout the rotation.
Overactive muscles
Latissimus dorsiTeres major
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗