Stand on the middle part of the band, gripping each end down by your thighs, palms facing inwards. Keep your back straight with your head up, eyes looking forwards.

Moving only at the elbow, pull the band up to chest level. Return to the start in a controlled motion and repeat. For some exercises such as this one you may find it helpful to wear a pair of gloves to protect your hands.

By doubling up the band you can create twice the resistance. Stand with one foot on the middle part of the band and grip both ends in your hand.

As with the previous exercise, bend only at the elbow and keep the movement slow and controlled. Repeat with the other arm.

Sitting in a chair, place your feet slightly wider than shoulder-width apart, with your knees bent 90. Hold onto the middle part of the band while anchoring the other part to the floor with your foot. Rest your working elbow on your thigh and use your other hand to hold it in place. Lean forwards by about 45.

Curl your arm up towards your shoulder. Lower it back to the start in a controlled motion and repeat.