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Banded Four-Position Pull-Apart
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Stand with your feet about shoulder-width apart and secure a resistance-band around both wrists. Extend your arms in front of you at shoulder height, palms down, and keep them straight as you open them to the sides. Return to the start and repeat for several reps, then make fists with your palms facing inward and repeat for reps. Turn your palms up and repeat for reps, then bend your elbows 90 degrees and bring them to your sides. Make fists with your hands facing inward and keep your elbows in tight to your sides as you open and close your hands for reps.