Like the barbell variation, the dumbbell Cuban press is a three-phase movement.

  1. A wide-grip upright row until the elbows are aligned with the shoulders (no higher).
  2. An external rotation.
  3. An overhead press.

Just reverse the steps and repeat for reps. Start light. It doesn't take much weight to strengthen the rotator cuff and add some integrity to the shoulder joint.

Related: The Smartest Way to Train Shoulders

Related: Here's Why You Have Puny Shoulders