① Elbows Bent at the Sides

• · Band anchored overhead, elbows tucked to your ribs
• · Forearms level, holding light tension

② Press Down (2 sec)

• · Press both hands straight down against the band
• · Elbows stay pinned at your sides — no swinging
• · Squeeze the triceps at the bottom
• · Let the band bend the elbow back up with control