Transcription: Start by sitting on the edge of a bench with a dumbbell in your lap. Wrap both hands around one end of the dumbbell so that the palms are facing up and the dumbbell is vertical. Slowly roll back onto the bench until your body is flat. Place your legs hip-width apart. Place your feet on the floor or step. Slowly push the dumbbell up until it rests over the chest and the arms are extended at the elbow. Tighten the abdominals and keep the lower back pressed firmly into the bench at all times.
(.mp3)