① Forearm Level, Band Underfoot

• · Stand on the band, elbow bent 90° at your side
• · Forearm level with the floor, knuckles up

② Lift the Knuckles

• · Lift the knuckles up against the band
• · Forearm stays level — only the wrist moves

③ Lower Slowly — 3 Seconds

• · Lower the wrist SLOWLY past level — count 3
• · Slow down, strong up — own both directions
• · Stop the set at any sharp elbow pain