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: Stand in the middle of the two bands with feet shoulder-width apart. Step forward with one foot to create tension in the bands.
: Hold one band in each hand, palms facing forward. Start the exercise with your arms extended in front of you, keeping a slight bend in your elbows.
: Lower your arms to the sides of your chest, maintaining control of the band.
: Push your arms back up to the starting position, keeping your core engaged and maintaining control of the band.

Male