Attach an Exercise and to the Strong Stall Bar (SSB) at waist height. Stand in a staggered stance facing away from the SSB with a band in one hand, palm facing back. Keeping the arm straight, lift the arm straight in front of you and then slowly lower maintaining control of the resistance. Options: use a Dumbbell, Kettlebell, Hoist Pulley or Small Weighted Ball. If you are at home it's as simple as using a soup can.