① Hinge Forward, Elbows Bent

• · Hinge forward at the hips, flat back
• · Upper arms pinned back against your ribs
• · Elbows bent to 90°, holding the band

② Extend the Elbows Back (2 sec)

• · Straighten both elbows, hands sweeping back
• · Upper arms stay still — only the forearms move
• · Squeeze the triceps at the back
• · Bend slowly back to start