Forward bent, back straight and hinging at the hips, supported with one hand on a stable object, and the other one grasping a dumbbell. Row the dumbbell up into the torso while squeezing the upper back.
Place towel or cushion between the head and the wall. Keeping the head, neck and body in straight alignment, gently lean onto the wall. Hold in straight alignment with back, front, and both sides of the head.