• Start by standing tall with your feet hip-distance apart with dumbbells in each hand in the hammer grip (neutral) position.

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• Engage your core and keep your chest upright with your back in the neutral position.

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• Lean forward with your upper body about 45 degrees from your hips while allowing your arms and shoulders to hang down.   

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• Begin by slowly pulling your elbows to your waist, keeping your elbows close to your body and maintaining a 45 degree angle with your upper body.

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• Hold this position while trying to squeeze your back muscles.

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• Slowly return to the starting position with your arms and shoulders hanging downwards.

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• Repeat for the recommended amount of repetitions.