Stand directly behind a chair. Take a split stance with your right leg forward, placing your right hand on the top of the chair for support. Hold a dumbbell in your left hand. Lean your torso forward, keeping your spine neutral and extend your left arm down towards the floor with your palm facing inwards. This is your start position. Keeping your torso stationary and your elbow close to your body, pull the dumbbell up and back towards your hips. Squeeze your back muscles as you do and exhale. Hold for a count of one before returning to the start position. Inhale as you do so. Repeat all the required reps (or time) on one arm before changing to the other.