Overhead press – stand over the center of your band with feet apart. Take firm hold of each handle, placing your hands at shoulder level with your palms facing each other, making sure that your thumbs can touch your shoulders. Press up and rotate your palms forward as you extend your arms. Afterwards, lower back down slowly.
Lateral raise – stand with your feet positioned just over the center of your tube band, making sure they are apart. Grip each handle with your arms down at your sides, with palms facing in. While bending your elbows slightly, raise your arms out to the side until they are shoulder-level.
Upright row – with your feet positioned over the center of your band, grip both of the handles and position them with palms in front of your thighs. While pulling the band up toward the front of your body, keep your elbows bent and positioned highly.
Standing biceps curl – make sure you stand with your feet apart and placed on top of the band’s midpoint. Grab a handle in each hand with your arms down. With palms facing in front of you, pull your arms toward the shoulder area by bending your elbows.
Triceps kickback – stand in a forward lunging position, making sure your right foot is up front, and over the band’s center. Place your arms at your sides with palms facing behind you while you hold each end of the band. Bend at the area of your elbows until your forearms are parallel to the ground. Afterwards, press down the arms and push the band behind your body until the arms extend to their max.
Overhead triceps extension – sit on a chair or a nearby bench and place the center of a tube band below your glutes. Take a handle in each hand, and move your arms up and stretch them while bending your elbows so that your hands get behind your neck. With your palms positioned toward the ceiling, press your arms up until they extend fully. Lower back down, finishing the move.