Josh HeverlyOnline Health & Fitness Coach & Founder at Holistic Hev

Link in bio for my 21-day fat loss and body transformation roadmap

3 Jun 2026 · 1 min

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In this instructional segment, the speaker highlights the Cuban press as a key movement for achieving a three‑dimensional, well‑defined shoulder appearance. He points out that many people perform the exercise incorrectly—typically by combining an upright row with rotation—which can lead to injury. The correct technique is broken down step‑by‑step: start with elbows at a 90‑degree angle, externally rotate the arms while keeping the elbows fixed, press the weight overhead, then lower it with a slow, controlled internal rotation back to the starting position. Repeating this controlled motion targets all three heads of the deltoid, promoting balanced growth and preventing harm.

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There's one specific movement that really helped my shoulders get that 3D look and that defined definition that I always wanted. But the problem is that most people actually perform it wrong, and when you do that, it can really cause more harm than good. So take notes on how to do it properly. So it's called the Cuban press. What most people do is they'll do like an upright row into this rotation, but what you want to focus on is getting your elbows to that 90-degree position and then externally rotating it up. Focusing on the whole shoulder and not pulling up. Once you get to this position, it's just a press to the top, and it's the same thing going down. You're going to get right here and go internally, slow and controlled, working your shoulders, and then you go all the way down and repeat that motion. If you can control that and really focus on each head of the shoulder, it'll get you incredible growth that you actually want.