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  • Band Pull Around

    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.

  • Band Single Arm Bent Over Row

    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.

  • Dumbbell Seated Curl

    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.

  • Dumbbell Seated Hammer Curl

    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.
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