Cuban press

At home Pitchers Catchers Infield Outfield

MediumAbout 5 minOn your own

An upright row, a rotation and a press in one. Strengthens the shoulder through the whole range a thrower needs.

Set up

Sit tall on a bench or chair with a light dumbbell in each hand.

You need: Two light dumbbells and a bench or chair

Pull the dumbbells up the front of the body until the elbows are at shoulder height
Rotate the forearms up so the dumbbells are beside your head, palms forward
Press overhead
Reverse each step slowly back to the start

Easier

Leave out the press: row and rotate only.

Harder

Pause for two seconds in each position.