Chest Press

• Muscles involved: Chest, shoulders, and triceps
• Start Position (picture 1): Affix the resistance band to a stationary object and position yourself facing away from the object with the resistance band on either side of you chest.
• Finish Position (picture 1): Bring the resistance band in front of your chest, while squeezing the chest muscles. Do not lock your elbows.
• Alternative: Push-ups

Seated Row

• Muscles involved: Back, shoulders, and biceps
• Start Position (picture 1): Affix the resistance band around a stationary object and hold the handles in front of your chest.
• Finish Position (picture 2): Pull the resistance band to either side of your chest, squeezing your shoulder blades together in the back.
• Variations: You can hold the handles in a horizontal position thus engaging more of the back part of the shoulder.

Seated Shoulder Press

• Muscles involved: Shoulders and triceps
• Start Position (picture 1): Run the resistance band underneath a bench or chair and hold the handles at shoulder level with your palms facing away from you.
• Finish Position (picture 2): Push the resistance band over your head. Do not lock your elbows.
• Variations: You can also perform this exercise standing. Just place the resistance band underneath your feet.

Pulldowns

• Muscles involved: Back and biceps
• Start Position (picture 1): Lie down on the bench. Run the resistance band around a stationary object. Hold the handles over your head.
• Finish Position (picture 2): Pull the handles to your chest and squeeze your back muscles.
• Alternative: Pull-ups

Lateral Raise

• Muscle involved: Shoulders (middle)
• Start Position (picture 1): Stand on the resistance band with either one foot (less resistance) or with both feet (more resistance). Hold the handles to either side of your legs with your palms facing in.
• Finish Position (picture 2): Keeping your arms straight, raise the resistance band to either side of your shoulders, ending with your arms parallel to the ground. The resistance band should not go above this point.
  

Rear Deltoid

• Muscle involved: Shoulders (back)
• Start Position (picture 1): Run the resistance band around a stationary object and hold the handles shoulder width apart (using a horizontal grip).
• Finish Position (picture 2): Pull the resistance band until the handles run parallel with your shoulders.

Front Raise

• Muscle involved: Shoulders (front)
• Start Position (picture 1): Stand on the resistance band with either one foot (less resistance) or with both feet (more resistance). Hold the handles to either side of your legs.
• Finish Position (picture 2): Keeping your arms straight, raise the resistance band in front of you until it reaches your eye level.

Triceps Extension

• Muscle involved: Triceps
• Start Position (picture 1): Lie down on a bench (or on the floor). Affix the resistance band to a stationary object. Hold the handles at your nose keeping your elbows tight to your body.
• Finish Position (picture 2): Push the handles down until your arms are straight.

Bicep Curl

• Muscle involved: Biceps
• Start Position (picture 1): Stand on the resistance band with either one foot (less resistance) or with both feet (more resistance). Hold the handles to either side of your legs.
• Finish Position (picture 2): Keeping your elbows tight to your sides, curl the resistance band to your shoulders without twisting your wrists.