Upright Row

With handles attached to both ends of exercise band, stand on center of band with feet shoulder width apart.  With palms facing back and arms close to sides, slowly pull towards ceiling, no higher than shoulder level.  Lower slowly and repeat.

Shoulder Shrugs

Stand on center of band with feet shoulder width apart.  With palms facing back, keep arms straight and close to your body.  Lift shoulders towards ceiling, trying to touch your ears.  Lower slowly and repeat.

Military Press

Stand on center of band with feet shoulder width apart.  With palms facing out and hands at shoulder level, extend the arms over your head.  Keep the abdominal muscles tight and DO NOT arch your back.  Lower slowly and repeat.

Bicep Curl

Place one end of exercise band on floor, with foot on top.  Grip handle attached other end with palm towards ceiling.  Place opposite elbow on hip or close to body.  Curl involved arm, keeping wrist straight.  Slowly return to start position and repeat.