Hold the band at chest height with straight arms and pull it apart until the band touches your chest, then return slowly.

Set up on the bench with both feet planted and elbows at 45 degrees. Press the dumbbells up over your chest, then lower slowly until your upper arms are level with the bench.

Lie face down on the bench with the dumbbells hanging straight down. Row them up toward your ribs, squeeze the shoulder blades together, then lower with control.

Sit upright on a chair with your back supported. Press the dumbbells overhead until the arms are straight, then lower to shoulder height with control.

Sit tall with light dumbbells at your sides. Lift the arms out to shoulder height with a small elbow bend, then lower slowly.

Anchor the band at eye level. Pull the band toward your forehead with the elbows high, pause, and release with control. Excellent for posture and the shoulders.

Elbows pinned to your sides. Curl the dumbbells up without swinging, squeeze at the top, then lower over 2 to 3 seconds.

Hold one dumbbell with both hands overhead. Bend only at the elbows to lower it behind your head, then press back up.

Anchor the band high, elbows at your sides. Push the band down until the arms are straight, then let it return slowly.

Lie on the bench with the dumbbells over your chest and palms facing each other. Open the arms wide with a soft bend in the elbows until you feel a stretch across the chest, then bring them back together.