- Stand sideways to anchor and hold band with arm slightly extended.
- Pull arm across your body in a smooth arc without rotating torso.
- Squeeze chest at end range, then return slowly with control.
- Stand on band and hinge at hips, holding handle with arm extended.
- Pull elbow toward your hip, keeping back flat and shoulders square.
- Squeeze back at the top, then lower slowly to full stretch.
- Sit tall holding dumbbells at your sides with palms facing forward.
- Curl both dumbbells toward your shoulders, keeping elbows tight to torso.
- Squeeze biceps, then lower slowly to full extension.
- Sit tall holding dumbbells at your sides with palms facing inward.
- Curl dumbbells toward shoulders while maintaining neutral grip throughout.
- Squeeze biceps, then lower slowly to starting position.
