Lie on your back with knees bent and with your arm out to your side with elbow bent. Hold the end of an exercise band that is placed around your foot. Bend your knee towards your chest and rotate your arm outward.
Extend your knee to increase resistance, and then slowly and in a controlled manner lower your forearm towards the floor against the resistance.
Return to the starting position by bending your knee to release the resistance and rotating your arm outward.
