Hold a dumbbell (DB) in one hand. Flex the knee which is opposite to the hand holding dumbbell to 90˚ and lean on that knee. With the other leg lean back so that upper body is parallel to the floor. Keep the head up and press chest out so that back is straight and parallel to the floor. Now, keep elbow close to the trunk and bend the elbow until weight is next to chest. With the elbows tucked inn, slowly extend the elbow until weight is in line with straight lower back. Slowly return to starting position. Repeat.