1) Whilst in a standing position hold a dumbbell so that both palms are facing up against the bottom of the upper end of the dumbbell.
Pull your shoulder blades back and remember to keep your back straight with a slight arch throughout the movement.
2) Inhale and slowly lower yourself. Sit back with your hips as though you are going to sit on a chair.
3) Exhale and lift the yourself back to your starting position. Use your heels to push yourself back.