Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Shoulders

Cuban Press

DumbbellIsolationTakes some practice
Front
Back
Primary Secondary

Works

Delts

Also traps, upper back & lats

You need

Dumbbells

How to do it3 steps
  1. 1Light dumbbells; upright row to elbow height
  2. 2Rotate the forearms up until they’re vertical
  3. 3Press overhead, then reverse the steps

Most common mistake

Using weights heavy enough to grind the shoulder.

Watch a demo
D
For shoulders
#27 of 27
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Research
35
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 35
Target tensionFair
Loaded stretchFair
ProgressionFair
Low costStrong

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable Lateral RaiseCable
  • SMachine Lateral RaiseMachine
  • SReverse Pec DeckMachine
  • ALean-Away Lateral RaiseDumbbell

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