Attach the band to a door knob around waist height. Hold each end of the band in your hands. Begin with your arms in front of your body at 90 degrees with your elbows extended. Keeping your arms straight, lift your arms into a "Y" position as shown. Make sure to keep your shoulder blades squeezed together as you lift.
Standing with the band wrapped around your wrists, keep your elbows bent to 90 degrees and place your forearms against the wall as shown. Spread your hands apart wider than your elbows into a "V" position and lift one hand up followed by the other and then lower each hand back to the original position.