Area Targeted: Biceps
Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door.
Clip Bands: Attach a closed ankle strap to each end of the elastic(s) and grip the loop of a strap with each hand. Your fingers should be inside the loop, and thumb on the outside.
Handle Bands: Hold a handle in each hand, straight up and down like a ski pole.
Body Positioning: Lay on your back with your feet flat on the floor (1 to 2 feet away from the door) and knees up. Your arms should straight and tight to your sides with palms facing in.
Movement: Pull the ankle straps or handles and bend your arms until your hands are right above your chest.
Points To Remember: Keep your upper arms down on the floor during the entire movement.