Dumbbell Seated Cuban Press

Instructions

1. Sit upright on a bench holding dumbbells, arms hanging at your sides.
2. Raise your upper arms to shoulder height with elbows bent 90 degrees, as in an upright row.
3. Rotate your forearms upward so the dumbbells point toward the ceiling.
4. Press the dumbbells overhead to full arm extension.
5. Reverse the sequence — lower overhead, rotate forearms down, then lower arms to start.