Primary Muscle Group: Upper Back, Biceps and Triceps

Muscle Groups Worked in This Exercise: Latissimus dorsi, Teres Major, Brachioradialis, Brachialis and Biceps brachii

Preparation: Attach the resistance band to a door anchor or around a sturdy object of a suitable height, ensuring that it is positioned above head height. Kneel facing the anchor point with your band coming from above. Make sure your back is straight and your abs are tight. Grasp the handles of the band with your palms facing each other about 6-8 inches apart. Extend your arms above your head.

Breathing: Exhale as you pull down; inhale as you release back to start.

Primary Muscle Group: Mid Back - Lats

Muscle Groups Worked in This Exercise:  Mid Back - Lats

Preparation: Stand straight up with head and back erect.  Anchor Exercise band in door jam or other device for this exercise movement.  Grip Exercise bands in both hands almost together with palms facing each other and extended out in front of you to begin this exercise.

Breathing:  Breath out on the contraction upward and breath back in on the way back down to the start position.

Primary Muscle Group: Upper back and shoulders

Muscle Groups Worked in This Exercise: Deltoideus, anterior and middle parts, Trapezius, Superior, middle and inferior parts

Preparation: Sit on the ball with knees bent and feet on the floor. Now, walk your feet forward while sliding down the ball until your lower back rests against the ball. Your thighs should be parallel to the floor. Place the band under your feet and grasp with both hands.

Breathing: Exhale as you raise your elbows and inhale as you lower to starting position.

Primary Muscle Group: Back and Lower Chest

Muscle Groups Worked in This Exercise: Latissimus dorsi, Teres Major, Brachioradialis, Brachialis and Biceps brachii

Preparation: Attach the resistance band to a door anchor or around a sturdy object of a suitable height, ensuring that it is positioned above your head. Lie flat on your back and grasp the handles of the band in an underhand grip. Extend your hands over your head, keeping them shoulder width apart. Make sure that your low back is flat on the floor and your abs are tight.

Breathing: Exhale as you pull down; inhale when returning to start position.

Primary Muscle Group: Upper back

Muscle Groups Worked in This Exercise: Deltoideus, Brachialis and Trapezius

Preparation: Stand tall with your feet directly underneath your hips. Take a step forward with your right leg. Place the ball under your right thigh, exhale and bend your right leg into a deep lunge.

Breathing: Exhale as you sink into the lunge and inhale as you left your back heel.

Primary Muscle Group: Upper Back, Upper arms

Muscle Groups Worked in This Exercise: Trapezius, Rhomboideus, Infraspinatus, Teres Minor and Major, Deltoideus, Latissimus dorsi, Brachialis and Biceps brachii

Preparation: Stand with your feet shoulder width apart and bend your knees slightly. Place the band under your feet and bend forward at the waist so your torso is about 45 degrees. Keep your lower back straight, being careful not to arch your back. Tighten your abs. Grasp the handles of the band and extend your arms down to the floor until they are straight and directly underneath your shoulders.

Breathing: Inhale as you pull the band up, exhale as you return to start position.

Primary Muscle Group: Upper back

Muscle Groups Worked in This Exercise: Deltoideus, Brachialis and Trapezius

Preparation: Stand with the band under your left foot and grasp the end of the band in both hands. Take a step back with your right foot, moving your feet about 2 feet apart.

Breathing: Exhale while raising elbows, inhale while lowering them.