I do archery and bow hunting. Around 15 years ago, I was lookingfor archery conditioning and strengthening bands and tools online. But they are way too expensive probably because they are specialized. So I bought these bands to see if they might work just as well. I actually now use the advanced set of three bands, but initially started with the beginner set. I now put all 3 bands together and hold them with my hands maybe about 2' to 2 1/2 feet apart. And then I hold the one hand out in front of me, like I'm holding the bow, "pointing at the target". I then pull back with the other other hand and hold it to my ear just like I would pulling back the bow string to full draw. And hold it for 5 seconds, then relax. I do 10 reps on each side, both righty and lefty. I actually use it on both sides so that I'm developing my back and deltoids equally, not only for bow hunting. I have now used these bands for over 15 years. They offer enough resistance are not too light for heavy pulls. I pull a 70 pound bowstring compound bow. And these do the trick going in the bow season. Without training all year with these bands, I would probably be causing injury to myself otherwise. They are great, and hold up very well.
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