{"id":11491,"date":"2019-08-08T14:53:05","date_gmt":"2019-08-08T14:53:05","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=11491"},"modified":"2019-08-08T14:53:40","modified_gmt":"2019-08-08T14:53:40","slug":"dumbbell-cuban-rotation","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/dumbbell-cuban-rotation\/","title":{"rendered":"Dumbbell Cuban rotation"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscle:<\/strong> Teres Minor<\/li>\n<li><strong>Synergists:<\/strong> Infraspinatus, Supraspinatus, Posterior Deltoid<\/li>\n<li><strong>Mechanics:<\/strong> Isolation<\/li>\n<li><strong>Force:<\/strong> Pull<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>Stand holding a dumbbell in one hand.<\/li>\n<li>Lean forward a little by flexing your hips and knees (not illustrated in image).<\/li>\n<li>Raise your elbow to shoulder height and allow the dumbbell to hang straight down with your elbow bent at a 90-degree angle.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Keeping your elbow in the same position, exhale as you raise the dumbbell until it is level with your head by externally rotating your shoulder .<\/li>\n<li>Inhale as you slowly lower the dumbbell to the starting position.<\/li>\n<li>Repeat for the prescribed number of repetitions.<\/li>\n<li>Repeat the exercise with your opposite arm.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>You can also perform the dumbbell Cuban rotation with both arms at the same time, either simultaneously or in an alternating fashion.<\/li>\n<li>Use light weights because the target muscle is relatively small. Light weights will also help to avoid damaging your shoulder joint.<\/li>\n<li>The dumbbell Cuban rotation is not about building muscle. It\u2019s about promoting shoulder health by strengthening three of the four muscles of your rotator cuff (teres minor, infraspinatus, and supraspinatus; the remaining rotator cuff muscle is the subscapularis). The rotator cuff muscles and their tendons work to stabilize your shoulder, so strengthening them promotes a strong and stable shoulder joint.<\/li>\n<li>The target and synergistic muscles are not labeled in the illustration because they are out of view.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Teres Minor Synergists: Infraspinatus, Supraspinatus, Posterior Deltoid Mechanics: Isolation Force: Pull Starting position Stand holding a dumbbell in one hand. Lean forward a little by flexing your hips and knees (not illustrated in image). Raise your elbow to shoulder height and allow the dumbbell to hang straight down with your elbow [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[731,732],"tags":[],"class_list":["post-11491","post","type-post","status-publish","format-standard","hentry","category-askisiologio","category-askiseis-gia-omous"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dumbbell Cuban rotation - New Life Health Center<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/newlife.com.cy\/en\/dumbbell-cuban-rotation\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dumbbell Cuban rotation - New Life Health Center\" \/>\n<meta property=\"og:description\" content=\"Exercise details Target muscle: Teres Minor Synergists: Infraspinatus, Supraspinatus, Posterior Deltoid Mechanics: Isolation Force: Pull Starting position Stand holding a dumbbell in one hand. Lean forward a little by flexing your hips and knees (not illustrated in image). Raise your elbow to shoulder height and allow the dumbbell to hang straight down with your elbow [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/newlife.com.cy\/en\/dumbbell-cuban-rotation\/\" \/>\n<meta property=\"og:site_name\" content=\"New Life Health Center\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/pg\/NLHCenter\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-08-08T14:53:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-08-08T14:53:40+00:00\" \/>\n<meta name=\"author\" content=\"Maria\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maria\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/dumbbell-cuban-rotation\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/dumbbell-cuban-rotation\\\/\"},\"author\":{\"name\":\"Maria\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/person\\\/6bc671cb62c8d60bede97bf2dcdd476f\"},\"headline\":\"Dumbbell Cuban rotation\",\"datePublished\":\"2019-08-08T14:53:05+00:00\",\"dateModified\":\"2019-08-08T14:53:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/dumbbell-cuban-rotation\\\/\"},\"wordCount\":239,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#organization\"},\"articleSection\":[\"\u0391\u03a3\u039a\u0397\u03a3\u0399\u039f\u039b\u039f\u0393\u0399\u039f\",\"Shoulders\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/newlife.com.cy\\\/en\\\/dumbbell-cuban-rotation\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/dumbbell-cuban-rotation\\\/\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/dumbbell-cuban-rotation\\\/\",\"name\":\"Dumbbell Cuban rotation - 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