Stand on the center of the band with feet hip-width apart. Hold one end of the band in each hand, palms facing up. Keeping your elbows close to your sides, slowly curl your hands toward your shoulders
Stand on the band with one foot and hold the other end with one hand behind your head. Keeping your upper arm stationary, extend your forearm upward until your arm is straight. Slowly return to the starting position
Stand on the band with feet shoulder-width apart. Hold one end of the band with both hands and extend your arms overhead. Keeping your elbows close to your ears, bend your elbows to lower the band behind your head
Stand on the band with feet hip-width apart. Hold one end of the band in each hand, palms facing in. Bend forward slightly at the waist, keeping your back straight
Stand on the band with feet shoulder-width apart. Hold one end of the band in each hand, palms facing forward, and raise your hands to shoulder height, elbows bent. Press the band overhead until your arms are straight
Stand on the band with feet shoulder-width apart. Hold one end of the band in each hand, palms facing in. Keeping your arms straight but not locked, raise them out to the sides until they are parallel to the floor
Stand on the band with feet shoulder-width apart. Hold one end of the band in each hand, palms facing down. Keeping your arms straight but not locked, raise them in front of you until they are parallel to the floor
Stand on the band with feet shoulder-width apart. Hold one end of the band in each hand, palms facing your body. Pull the band upward, leading with your elbows, until they are slightly higher than shoulder height
Sit on a chair with your knees bent and feet flat on the floor. Hold one end of the band in each hand, palms facing up. Rest your forearms on your thighs with your wrists hanging off the knees. Curl your wrists upward