Hopefully you can ignore the silly smile in the pic below (who exercises while smiling?... FREAKS do).

Anyway, this is the "Band Pull-Apart" which will sculpt your back and arms. Here's how to do it:

1) Stand with your feet shoulder-width apart.

2) Extend your arms out, holding a band with no tension, hands just outside shoulder-width apart.

3) Bring your arms back at shoulder height, squeezing your shoulder blades together at the end of every rep. (I like to squeeze my shoulder blades together for one solid second before starting another rep).

Take a look at the pic below for demonstration. I recommend 2-3 sets of 8-12 reps. Keep your abs braced, too.

This is the great part about bands - to make this exercise easier, use less tension. If you want to make it harder, increase the tension. 

It takes about 2 seconds to change any exercise to your fitness level so it's a time saver and easy on the joints.

Just make sure you don't make these resistance band mistakes.

To efficient exercising,
Mikey