Standing: Hold pumpkin with both hands.  Bend over to a flat back position with knees slightly bent.  Hold pumpkin down in front of your body with your arms fully extended.  While maintaining your flat back position, row the pumpkin in towards your chest then release back down.

Seated: In a secured chair, bend over so that your chest is flat against the top of your thighs. Use two small pumpkins for this exercise. With your pumpkins in each hand row your arms back and upward holding for a few seconds before releasing back down.