4. Half Curl
(firms biceps)
Stand on band with feet
a few inches apart. Hold
ends with arms bent
90 degrees, elbows at
sides, palms up (A). Quick-
ly bend elbows, raising
hands toward shoulders
(B). Slowly lower to start.
A B
5. Bench Press
(firms chest)
Loop band underneath
a bench or aerobic step
and grasp one end of
band in each hand. Lie
back with knees bent, feet
flat, and hands by chest,
elbows pointing slightly
down and out. Quickly
straighten arms toward
sky without locking
elbows. Slowly lower.