Hook your feet into the cross bar at the bottom of the bench. Your sternum should be hanging off of the bench a little bit so you can round your thoracic spine over the top of the bench. Drop your chin, roll your shoulders forward over the bench and bring the dumbbells close in the bottom. This will stretch and traction the back. To raise the dumbbells extend the spine, depress and retract your scapula and raise your arms up until they are parallel with your body. Pause in the top for a second, lower slowly. You should feel a contraction from your scapula all down your back and maybe a little down your legs.
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Do these for high reps
4-5 x 30-60. The actual set took me 1 minute to complete