Resistance-Band Seated Underhand Pull-Apart

Positioning:
1. Sit on the chair with your back straight and feet flat on the ground, hip-width apart.
2. Hold a light dumbbell or resistance band in each hand for added resistance, if desired.
3. Bend your elbows at a 90-degree angle, keeping them close to your body so that your forearms are pointed straight ahead.

Movement Instructions:
1. Starting position: Your elbows should be at your sides, and your forearms should be parallel to the floor.
2. Slowly rotate your arms outward, moving your forearms away from your body while keeping your elbows pressed against your sides.
3. Lift your forearms to shoulder height, ensuring your upper arms remain stationary.
4. Hold the outward position for a moment, feeling the tension in your shoulders and upper back.
5. Slowly return to the starting position by rotating your arms back to the center.
6. Repeat for 10-15 repetitions or as recommended.

Tips:
- Maintain a strong and neutral spine throughout the exercise.
- Focus on controlled movements to engage the right muscles effectively.
- If using dumbbells, choose a light weight to avoid straining your shoulders.
- Breathe out during the outward rotation and inhale while returning to the starting position.