Cuban Press - Dumbbell

Stand tall, feet shoulder-width, dumbbell each hand.

Perform upright row: lift dumbbells to chest height, elbows high.

Externally rotate shoulders: keeping upper arms parallel to floor, rotate forearms up until vertical.

Press dumbbells overhead until arms fully extended.

Reverse sequence: lower to external rotation position, internally rotate back to upright row position, lower dumbbells to start.

Repeat smoothly.