Sit on the end of a flat bench with your legs together and two dumbbells sitting behind your calves. Bend over at the waist (keeping your back straight) in order to pick up the dumbbells. The palms of your hands should be facing each other as you hold the dumbbells behind your calves. Once in this starting position, keeping your torso bent over and stationary, with your arms slightly bent, lift the dumbbells directly up to your sides until your arms are parallel to the floor. Once the arms are parallel to the floor, hold the peak contraction briefly before slowly lowering the dumbbells back into the starting position. Repeat for the desired number of repetitions.
