WHY This firms the arms and shoulders, and targets the biceps and back.
HOW Find a post, or tree if training outside, and wrap a strong resistance band with grip handles around it. Hold onto the band with outstretched arms, palms down, and assume a split stance with one leg forward and one back. Keeping your core tight, pull both arms back towards your chest, so your elbows point behind you, and turn your palms upwards slightly to target the biceps. Slowly extend your arms back to the starting position.
HOW MANY 3-4 sets of 15-20 reps, 30-second rest between sets.