TIERS
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TIERS

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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Explore/Shoulders

Cuban Press

DumbbellIsolationTakes some practice
Front
Back
Primary Secondary

Works

Delts

Also traps, upper back & lats

You need

Dumbbells

Dumbbells setup →
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
See the full list →
Research
35
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 35
Target tension · 35%2/5
Loaded stretch · 25%2/5
Progression · 20%2/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

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  • ALean-Away Lateral RaiseDumbbell

Takes

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