- 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 downward.
- Curl dumbbells toward your shoulders, keeping wrists stable and elbows tucked.
- Lower slowly to full extension, maintaining control throughout.
- Sit tall holding one dumbbell at your side with palm facing downward.
- Curl dumbbell toward shoulder, keeping wrist stable and elbow tucked.
- Lower slowly to full extension while maintaining control.
- Sit tall holding dumbbells at sides with palms facing forward.
- Curl dumbbells up, then rotate palms downward at the top.
- Lower slowly with palms down, controlling the entire descent.
