Loop the band over the top of a door (double it up if you need more resistance). Stand with your back straight, eyes forwards, elbows tucked into your sides and knees slightly bent.

Bending only at the elbows, push the band down until your arms are almost straight, keeping your hands close together. Return to the start in a controlled motion.

Place a towel around your neck and adjust the band to suit the resistance you require. Place the band around the top of the shoulders (not the neck). Keep your elbows tucked into your sides with your forearms almost vertical. Stand up straight with your eyes looking forwards throughout.

Bending only at the elbows, push the band down and away from you until your arms are almost straight. Hold briefly before returning to the start. Repeat.

Stand up straight with your feet shoulder-width apart, knees slightly bent. Grasp one end of the band behind your back at hip level. Grasp the other end behind your head with your elbow bent 90.

Keeping your lower arm still throughout the movement, move only at the elbow and push the band upwards until the top arm is almost straight. Return to the start in a controlled motion.