This lift teaches you to use your hips to drive your arms into position, which is what every explosive lifter learns — the power comes from the ground up, not from your shoulders alone. You start with a dumbbell at your side in a row position, then drive your elbow up and back, and finally press the dumbbell overhead. It is three movements stacked into one. This teaches the connection between your lower body and upper body. Hold a dumbbell at your side with your palm facing in. Pull it up into a row, but as your elbow comes up, externally rotate your shoulder so your palm faces forward. Then press it overhead. The rotation is the Cuban part.