Door Knob Exercises
Tie your rubber band around a door knob so that you have two equal length ends hanging off. There are a quite a few basic exercises you can do from this position. Take an end of the rubber band with either hand and simply pull them behind your back. Or you can raise them up so that you are pressing straight up. If you prefer, take them and pull them out to the side of your body so that the arms are extended away from you.
Lay the rubber band on the floor and put your foot over the middle of it. Pick up both ends with either hand. Pull the bands up and forward so that arms are extended in front of you. You can also pull the rubber bands out to the side. One other exercise that is good for the shoulder area and the bicep is a simple curl. Keeping your elbow at waist length, bring your lower arm up, out and back in to your chest area.
Top of the Door
Place the rubber band over the top of a door and close the door so that both ends are hanging out. Grab either end with your hands and bring the rubber band out to the sides. You can also face the rubber band and with arms bent at a 90 degree angle pull down, extending your hand down toward your waist.