How to perform the Incline Cuban as a shoulder Prehab/Rehab movement.
Benefit: Shoulder stabilization and prevention of shoulder joint injury. This move stresses the infraspinatus (one of the rotator cuff muscles) which is responsible for external/lateral rotation of the humerus.
Note that this variation does not include the actual “press”. The focus is purely on the rotation. An incline or prone position provides a better workout for the rotator cuff muscles, as opposed to standing which puts no weight on the rotator cuff.
How to do:
- Lie on an incline holding plates or dumbbells with a pronated grip.
- Use light weights.
- Bring your elbows to a T-shape.
- Rotate internally and externally maintaining the 90 degrees position.
- Looking in a mirror can help you to adjust your position as you fatigue.
- Remember to avoid shrugging.
- Perform 2 sets of 12 reps.