Keep a slight bend in the elbows throughout the lift. Palms should face in to the body at the start, and towards the floor at the end. Raise arms until in a "T" position. Keep wrists locked straight, don't bend them. Breathe out as you lift, in as you lower. Lower the bands slowly, don't let them "ping" back.
Hold the cable with palms facing away from you. Keep upper arm still and only use lower arm to lift the handles. Keep core tight and avoid leaning backwards. Breathe in as you lower, out as you lift. Lower the handles slowly don't let them "ping back".