Banded Shoulder Press: Stand on the middle of the resistance band with your feet hip-width apart. Hold one end of the band in each hand at shoulder height, elbows bent. Press the bands overhead until your arms are fully extended, then lower back down with control
Banded Bicep Curls: Stand on the middle of the resistance band with your feet hip-width apart. Hold one end of the band in each hand, palms facing up. Keep your elbows close to your sides as you curl the bands up towards your shoulders, then lower back down with control
Banded Lateral Raises: Stand on the middle of the resistance band with your feet hip-width apart. Hold one end of the band in each hand, arms by your sides. Lift the bands out to the sides until your arms are parallel to the floor, then lower back down with control
Banded Tricep Kickbacks: Stand on the middle of the resistance band with your feet hip-width apart. Hold one end of the band in each hand, palms facing in towards your body. Lean forward slightly and extend your arms straight back behind you
Banded Front Raises: Stand on the middle of the resistance band with your feet hip-width apart. Hold one end of the band in each hand, arms extended in front of you at shoulder height. Lift the bands up to eye level, then lower back down with control
Banded Shoulder External Rotation: Anchor the resistance band at elbow height, such as by closing it securely in a door. Stand sideways to the anchor point with your elbow bent at a 90-degree angle
Banded Overhead Tricep Extension: Anchor the resistance band overhead, such as by closing it securely in a door. Stand facing away from the anchor point, holding one end of the band in each hand. Extend your arms overhead, then bend your elbows