Resisted Elbow Flexion at Shoulder Level

Grab a resistance band and tie its ends together to create a loop or a knot.

Put the band inside the doorway and shut the door on the knot or simply attach the band's loop to a secure object situated at the level of your shoulder. Or you may also have someone grasp one end of the loop to create resistance.

Stand facing the place where you've secured the band. Be sure to be far enough from that place, to generate tension in the band.

Start with grasping on to the two loose ends of the band with each hand while your arms are stretched straight out.

Bend your elbows at right angles, and gently pull the resistance band with your hands back towards your forehead for a count of 2.

Then, return to the starting position moving your arms and the band back as you count to 5.

Rest and repeat the entire steps until at least you are done with 8 to 12 reps in a set.