- Grip a dumbbell with a full grip, one in each hand. Push your hips back and bend your knees, so you are in a similar position to a deadlift (image 1). Your palms should be facing towards you.
- Pull your elbowsup towards your lower back, bringing the dumbbells up. Try not to put the dumbbell straight up, but pull the dumbbells back and up towards your lower back.
- At the top of the movement, squeeze your back muscles together and hold for 2 seconds.
- Slowly bring the weight back down to starting position, keeping your back contracted.
