Pull Downs

If you can find an anchor point high enough the pull down is a good exercise for your arms and back. Anchor a band securely overhead. Sit down on the floor and keeping a tall neutral spine grip hold of the bands. There should be some tension in the elastic. Pull your elbows down past the sides of your body. Pause then slowly release upwards and repeat. If the bands are lifting you off the ground try performing the single arm variation of the same exercise.