Lie chest-first on an incline bench set at a 45-degree angle, holding one handle of the resistance band in each hand with your arms fully extended down, palms facing forward. Keep your feet firm on the floor and the resistance band secured under the bench.
Lift your arms out to the sides until they reach shoulder height, forming a "T" shape with your body.
Pause briefly at the top of the movement, ensuring your arms are parallel and your torso is stable against the bench.
Lower your arms back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
Exhale as you lift your arms and inhale as you lower them back down.
Perform the exercise slowly and with control to maximize muscle engagement.
Keep your neck in a neutral position by looking at the bench, not forward or down.
