• Secure the band underneath your feet and grab the handles with your hands over your shoulders, elbows bent and palms facing forward
• Push the handles straight up until your arms are close to being fully extended and allow them to slowly return after a short pause
• Keep your feet solidly in place throughout

Biceps Curl:

• Secure the band underneath your foot and grab the handles with your hands in front of your thighs, arms extended and palms facing up
• Pull the handles towards your shoulders by curling your elbows and allow them to slowly return after a short pause
• Keep your upper arms immobile throughout

Lateral Deltoid Raise:

• Secure the band underneath your feet and grab the handles with your hands on each sides of your thighs, palms facing each other
• Pull the handles out and up until your arms are parallel to the floor and allow them to slowly return after a short pause
• Keep your arms extended throughout

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