Select a Resistance Band: Choose a resistance band with light to moderate tension. The band should provide resistance but not be so tight that it hinders movement.

Starting Position: Stand with your feet shoulder-width apart. Hold the resistance band with both hands in front of you, arms extended at chest level. Your hands should be slightly wider than shoulder-width apart to create tension in the band.

Form a 'W': Pull the band towards your chest by bending your elbows and moving your hands out to the sides. Your arms should form the shape of a 'W' with your elbows pointing down and slightly back, and your hands aligned with your ears.

Squeeze Shoulder Blades: As you pull the band apart, focus on squeezing your shoulder blades together. This activates the muscles in your upper back.

Controlled Return: Slowly return to the starting position, maintaining control and keeping tension on the band.

Breathing Pattern: Inhale as you stretch the band and exhale as you return to the starting position.

Maintain Posture: Keep your spine neutral and avoid arching your back. Your core should be engaged throughout the exercise.

Repetitions and Sets: Aim for 10-15 repetitions for 2-3 sets.