1. Take a firm grip in the centre of a pair of dumbbells.
2. Stand at the end of an inclined bench with your feet shoulder width apart, toes pointing slightly outwards and the dumbbells resting on your thighs in the ‘hands in pockets’ position.
3. Keeping your spine in a neutral position bend forward at the waist until your head rests gently on the bench, allowing your arms to hang down parallel to your legs.
4. Focusing on the feeling in your back and keeping your elbows tucked in close to your sides pull the dumbbells smoothly and slowly upwards through the full range of motion until they touch your chest and your back is fully contracted.
5. Pause for a moment in the fully contracted position, keeping your spine in a neutral position, your elbows tucked in close to your sides and staying stable, engaged and in state.
6. Focusing on keeping your spine in a neutral position lower the dumbbells smoothly, slowly and under control back to start position.
7. Repeat, keeping your spine in a neutral position and your elbows tucked in close to your sides, staying stable, engaged and in state and focusing on strengthening the mind muscle connection with each rep.
