Cuban Rotation

Form Cues

• Use a light barbell or empty bar — this is a rotator cuff exercise, not a strength lift

• Start standing upright with the bar hanging at arm's length in front of your thighs, hands shoulder-width apart with an overhand grip

• Phase 1 — Upright Row: Pull the bar upward by driving your elbows out and up until they reach shoulder height, keeping the bar close to your body

• Phase 2 — External Rotation: With your elbows locked at shoulder height, rotate your forearms upward until they point straight to the ceiling, forming a goalpost position

• Phase 3 — Overhead Press: From the goalpost position, press the bar directly overhead to full arm extension

• Reverse the entire sequence under control: lower to goalpost, internally rotate forearms down, then lower elbows back to the start

• Keep your elbows at shoulder height throughout the rotation and press phases — do not let them drop

• Brace your core and maintain a neutral spine — avoid arching your lower back, especially during the overhead press

• Move slowly and deliberately through each phase, pausing briefly at each transition