Instructions:

1. Sit on a chair or bench with your back straight and feet flat on the ground.
2. Hold the resistance band handles in each hand, with your palms facing down and elbows bent at a 90-degree angle.
3. Extend your arms forward, pushing the resistance band away from your chest.
4. Pause for a moment at the end of the movement, then slowly return to the starting position.
5. Repeat for the desired number of repetitions.