Anchor band in door at chest height. Pull elbows back, squeeze shoulder blades together. Don't shrug.

Hold band straight out in front, arms extended. Pull hands apart to chest level. Keep arms straight.

Anchor at face height. Pull band toward your forehead, elbows high. Rear delt focus.

Stand on the band. Elbows pinned to your sides. Only forearms move. Squeeze at the top.

Hinge forward at hips, slight bend. Sweep arms back like wings. Squeeze rear delts.

Forearms or hands. Body forms one rigid line. Squeeze glutes hard. Don't let hips drop.

Hanging from a bar, raise legs to 90 degrees (or higher). No swinging. Control the descent.