Instructions:

1. Sit on a bench or chair with your feet flat on the ground and your back straight.
2. Hold the band with one hand and extend your arm fully in front of you.
3. Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together.
4. At the same time, twist your torso towards the side of the pulling arm.
5. Pause for a moment at the top, then slowly release the tension in the band and return to the starting position.
6. Repeat for the desired number of repetitions, then switch to the other arm.