This door mount comes with a set of instructions which can guide you through a number of extremely effective band exercises.

You can perform the following excercises with this door mount and resistance band:
1. Shoulder Press (Deltoids)
2. Front Pull Down (Latissimus Dorsi)
3. Trunk Curl (Abdominal)
4. Back Extention (Erector Spinae)
5. Chest Press (Pectorals)
6. Back Flye (Rhomboids & Mid Trapezius)

Place the "plugged" end over the top of the door or through the hinged side of the door (depending on the excercise) and close door tightly.  Pull on the strap to ensure that it is secure before starting each exercise.

Each mount comes with a set of instructions.