Using the PTP Fitness Light Resistance SuperBand is simple. For pull - ups and chin - ups, loop the band around the bar and put your knees or feet through the other end. This will give you extra support as you perform the exercise. For dips, place the band under your knees while sitting on the dip station. When using it for resistance running, attach the band to a stable object and run against the resistance. Remember to check the band for any signs of wear and tear before each use. Avoid using the band if it's damaged. After use, store it in a cool, dry place away from direct sunlight to keep it in good condition.