Shoulder Press
Face the door (Standing, Sitting,
Kneeling)
Insert the band through one of the lower loops
Exercise: Grip the band at shoulder width and shoulder height with
your palms facing the door. Extend your arms straight up vertically
toward the ceiling until your arms are almost locked.
Shrugs:
Back to the door (Standing, Sitting,
Kneeling)
Insert the band through a lower loop
Exercise: Grip the band with your arms hanging at your sides and
palms facing your body. Pull shoulders straight up toward your ears
in a controlled motion.
Lateral Raise
Right (or left) shoulder faces
the door (Standing, Sitting, Kneeling)
Insert the band through one of the lower loops
Exercise: Grip the band with your arms hanging at your sides and
your palms facing your body. Raise the arm opposite the door up
sideways away from the door until it is parallel with the floor.
Front Raise
Back to the door (Standing,
Sitting, Kneeling)
Insert the band through one of the lower loops
Exercise: Grip the band with your arms hanging slightly bent in
front of your body and your palms facing your body. Raise your arms
up in front your body until parallel with the floor.
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