Instructions:

1. Sit on a bench or chair with your feet flat on the ground.
2. Hold the band with both hands, palms facing up, and rest your forearms on your thighs.
3. Slowly curl your wrists upward, squeezing your forearms.
4. Pause for a moment at the top, then slowly lower your wrists back down to the starting position.
5. Repeat for the desired number of repetitions.