Dumbbell Segmented Cuban Press

Holding onto two dumbbells, pull your elbows up as high as you can keeping the dumbbells towards the ground making 90° angles with your elbows. From there externally rotate your shoulders trying to bring the back of your hands to the walls behind you until you are in a 90° shoulder press position. Press the dumbbells towards the ceiling by straightening out your arms and bringing your biceps to your ears. Then lower and widen the dumbbells back to the 90° elbow position. Next INTERNALLY rotate the shoulders under control to return to the high elbow position. Repeat slowly and under control for the desired repetitions.

Trainer Tips: This is a mobility exercise so stay humble and use a light weight. You may use these as a diagnostic tool as well to see if one shoulder is tighter and weaker than the other in certain ranges. Do these under control and build them up slowly over time.