- Stand on band with feet hip-width, holding handles with palms facing in.
- Hinge at hips, keeping back flat and elbows close to ribs.
- Pull handles toward torso, squeeze back, then lower slowly with control.
- 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.
- Kneel facing anchor with band overhead, holding the end of the band in one hand.
- Keep torso tall and pull elbow down toward your hip.
- Squeeze lat at the bottom, then return arm slowly to starting position.
- Sit facing anchor with band overhead, holding handle in one hand.
- Pull elbow down toward your hip while keeping chest tall.
- Squeeze lat at the bottom, then return slowly to full stretch.
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