Exercise Advice: Stand in an area just in front of a squat rack and place a flat bench right behind where you are standing. Grab a dumbbell in each hand and let them hang at your sides. Your feet should be just beyond shoulder width apart. Begin this exercise by squatting to sit down on the bench behind you. Sit on the bench for a split second and return to the start position. It is very important that you keep your back as straight as possible throughout this movement (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).