Focus on pulling with the elbows first toward the center of the back just below the shoulder blades, keeping the hands just tight enough to avoid over muscling with the biceps. Contract the muscles between the shoulder blades, while simultaneously arching the back. This creates a "Double Fold". "Folding" once by bringing the shoulders together toward the center line of the back. "Folding" the second time by bring the buttocks up toward the shoulders by arching. In this posture the weight used can be lighter and a more intense focus should be placed on breathing out and forcing the targeted muscles to perform the work rather than using momentum. Never allow the head to drop forward, or the chin to dip during the movement. This will round the upper shoulders and reduce muscle contraction in the back. Remember not every exercise is best for every person. Use caution and good sense when attempting new exercises. If you feel unusual discomfort, then stop immediately. If discomfort persists, seek the help of a medical professional. Remember before exercising you should be in good health and ask your doctor if the exercise plan you are on is suited for you.