· Place an exercise band around a post or machine at mid chest height. · Stand with your feet shoulder width apart, abs drawn in and knees slightly bent. · Stand back from the post so there is tension in the band, grasping the band with your arms extended in front of you and a slight bend in your elbows; this is your starting position. · Bring your arms back in a controlled motion till they are parallel at your sides and in line with your shoulders. · Slowly return your arms to the starting position in front of your chest. · Repeat.