Cuban Press vs Arnold Press: Differences, Benefits & Muscles Worked

Key Takeaways

• The Cuban Press combines an upright row with external rotation and overhead press to target rotator cuff muscles.
• The Arnold Press incorporates rotation during a traditional shoulder press to effectively target the anterior, medial, and posterior deltoid heads simultaneously for complete development.
• The Cuban Press requires lighter weights due to its complex movement pattern and focus on smaller stabilizing muscles, while the Arnold Press allows heavier loading for mass building.
• Both exercises enhance shoulder mobility, but proper form is crucial.
• The SOLE SW180 Adjustable Dumbbells enable both exercises with precise weight selection, while the SW116 Weight Bench supports seated Arnold Press variations for optimal pressing mechanics.

Shoulder Training Powerhouses: Cuban Press vs Arnold Press

The Cuban Press and Arnold Press both target the shoulders but do so through completely different movement patterns. 

The Cuban Press combines an upright row with external rotation and an overhead press, creating a compound movement that emphasizes rotator cuff activation and strengthening. 

The Arnold Press, named after bodybuilding legend Arnold Schwarzenegger, incorporates a rotational component during a traditional shoulder press that effectively targets all three deltoid heads.

Loading potential represents a significant difference between these exercises. The Cuban Press generally requires lighter weights due to its complex movement pattern and focus on smaller stabilizing muscles. 

The Arnold Press allows for heavier loading and progressive overload, making it more effective for pure strength and size development when that is the primary goal. 

Cuban Press: The Ultimate Shoulder Stabilizer

The Cuban Press stands out as an exceptional exercise for developing shoulder stability and rotational strength by addressing the often-neglected rotator cuff muscles.

What makes the Cuban Press particularly valuable is its ability to improve shoulder mobility while simultaneously strengthening the stabilizing muscles. 

The rotational component specifically targets the teres minor and infraspinatus—muscles crucial for shoulder health but often undertrained in conventional programs.

How to Perform

Stand with feet shoulder-width apart, holding dumbbells with an overhand grip. Perform an upright row, pulling the weight toward your chin with elbows high. 

At shoulder height, externally rotate your shoulders by moving your forearms from pointing down to pointing forward (parallel to the ground). 

From this externally rotated position, press the weight overhead. Lower by reversing the sequence. For beginners, start with very light weights to master the movement pattern before adding resistance.

Primary Muscles 

During the upright row phase, the trapezius, rhomboids, and deltoids elevate the weight. During external rotation, the infraspinatus and teres minor become the primary workers. The pressing phase engages the anterior and medial deltoid heads while challenging the upper trapezius and serratus anterior.

Key Benefits

The Cuban Press improves rotator cuff strength, enhances shoulder mobility through multiple rotation patterns, improves posture and scapular stability, and increases neuromuscular coordination through its complex movement pattern.

Arnold Press: The Complete Shoulder Developer

The Arnold Press represents one of the most effective shoulder development exercises ever designed, targeting all three deltoid heads through a full range of motion with rotation.

The Arnold Press targets comprehensive deltoid development through a unique starting position with palms facing toward the body instead of away. This creates more complete stimulation of the anterior deltoids through the rotational pressing pattern.

How to Perform

Begin seated or standing with dumbbells at shoulder level, palms facing your body (like the top of a bicep curl). 

Simultaneously extend your arms overhead while rotating your wrists so palms transition from facing your body to facing forward at the top. 

The rotation should occur smoothly throughout the pressing motion, not suddenly at one point. Lower by reversing the movement until palms face your body again.

Muscles Targeted 

The anterior deltoid receives significant activation during the initial phase as you press from the forward position. 

As you rotate and press upward, the medial deltoid takes over as the primary mover, while the posterior deltoid assists in stabilization. The rotator cuff stabilizes the shoulder joint during the rotational component, while the trapezius, serratus anterior, and triceps provide additional support.

Key Benefits

The Arnold Press provides superior muscle activation across all deltoid heads, improved shoulder mobility through training in multiple planes, greater time under tension compared to standard presses, and higher loading potential for progressive overload.

Cuban Press vs Arnold Press: Quick Comparison

Achieve Complete Shoulder Development With SOLE 

SOLE SW180 Adjustable Dumbbells provide as the lighter range enables proper Cuban Press execution without compromising the external rotation.

These exercises require different loading—lighter weights for Cuban Press rotator cuff work, heavier weights for Arnold Press deltoid development. 

The SW155 and SW180 Adjustable Dumbbells provide 16 weight options from 5–80 pounds, enabling Cuban Press work at 10–25 pounds for proper external rotation technique and Arnold Press loading at 25–50 pounds for progressive overload.

The SW116 Weight Bench supports seated Arnold Press with back support isolating the deltoids. The Equipment Mat provides a stable surface for standing variations and post-workout shoulder stretches.

The FREE SOLE+ App delivers shoulder programming with Cuban Press as activation before Arnold Press as primary strength work. 

Check out SOLE fitness equipment today!

Frequently Asked Questions (FAQs)

Can beginners safely perform the Cuban Press and Arnold Press?

Beginners can safely perform both exercises with appropriate modifications. For the Arnold Press, start with lighter weights and focus on mastering the rotational pattern before increasing resistance. Beginners might initially perform the movement with a limited range of motion until shoulder mobility improves. 

For the Cuban Press, complete novices should first master the individual components (upright row, external rotation, and overhead press) separately before combining them into the full movement. 

Which exercise is better for shoulder rehabilitation?

The Cuban Press is generally superior for rehabilitation purposes due to its emphasis on rotator cuff activation and external rotation—movements specifically designed to strengthen the smaller stabilizing muscles often injured or weakened in shoulder pathologies. The controlled nature and lighter loading requirements make it more appropriate for those recovering from injuries or addressing shoulder imbalances.

How often should I include these exercises in my training routine?

For optimal results without overtraining, incorporate these exercises 1–2 times weekly within your shoulder training program. The Cuban Press works well as a warm-up or accessory movement using 2–3 sets of 8–12 repetitions with lighter weights. The Arnold Press can serve as a primary strength movement performed for 3–4 sets of 8–10 repetitions with moderate weights. If you are specifically focusing on shoulder rehabilitation, you might benefit from more frequent Cuban Press sessions (2–3 times weekly) with very light weights.

Do I need to choose between these exercises or can I do both in the same workout?

You can incorporate both exercises into the same workout with strategic programming. A practical approach is using the Cuban Press as a preparatory warm-up exercise with lighter weights (2–3 sets of 8–12 reps) before moving to the Arnold Press as a primary strength movement (3–4 sets of 8–10 reps). This sequence pre-activates the rotator cuff muscles and primes the shoulders for the more demanding Arnold Press. 

How does SOLE equipment support both Cuban Press and Arnold Press training for complete shoulder development and stability?

The SW180 Adjustable Dumbbells with 16 weight options from 5–80 pounds enable both exercises with optimal loading. For the Cuban Press, lighter weights (10–25 pounds) allow proper execution of the complex three-phase movement without compromising the external rotation that provides the rotator cuff benefits. For the Arnold Press, the heavier range (25–50 pounds) provides the progressive overload driving deltoid hypertrophy, with the quick-adjust dial enabling efficient transitions between exercises in the same workout.