Cuban Rotation
The Cuban Rotation primarily works the Infraspinatus, Posterior Deltoid, Teres Minor, with secondary activation of the Trapezius (Middle) and stabilizer support from the Subscapularis. It is a dumbbell isolation exercise at intermediate difficulty.
The Cuban Rotation is an intermediate isolation exercise performed with dumbbell, following a rotation movement pattern. It primarily targets the Infraspinatus, Posterior Deltoid, Teres Minor, with secondary engagement of the Trapezius (Middle).
Hold dumbbells at shoulder height and rotate them backward, emphasizing external rotation.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Rotation |
| Force | Static |
| Laterality | Bilateral |
| Primary | Infraspinatus, Posterior Deltoid, Teres Minor |
| Secondary | Trapezius (Middle) |
Muscles Worked
The Infraspinatus, Posterior Deltoid, and Teres Minor are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Trapezius (Middle) assists as a secondary mover, contributing to force production without bearing the primary load. The Subscapularis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Infraspinatus (back)
- Primary Muscle Posterior Deltoid (shoulders)
- Primary Muscle Teres Minor (back)
Secondary Muscles
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Subscapularis (back)
How to Perform
Preparation
- Grasp dumbbells with firm grip.
Execution
- Rotate torso against resistance through full range of motion.
- Return to starting position under control.
- Repeat on opposite side.
Comments
- Maintain tension throughout the hold.
Tips & Common Mistakes
- Initiate rotation from your hips and torso, not just your arms.
- Control the return movement — resist letting momentum do the work.
- Keep your core engaged throughout to protect your spine during rotation.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Infraspinatus, Posterior Deltoid, Teres Minor) and can be substituted based on your equipment or variation preferences.
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