Chest press: Hold the handlebars or the ends of your resistance band with the band behind your back. Begin with your arms in an L shape, then extend them fully forward, and back again.
Push-up: Perform pushups with the band behind your back while holding the ends in your hands.
Standing overhead press: Hold the handlebars or the ends of your resistance band and stand directly on the band, feet about hip width apart. Position your arm so that it’s down by your side with your elbow pointed up. Push your arm up so it’s fully extended, then return to the starting position.
Rowing: Wrap the band around any pole. Hold the ends of the bands in your hands, with your arms extended, then pull them both back toward your body.
— Nick M. University of Tennessee Health Science Center