These bands have proven to be very effective and there are countless options, in terms of different types of exercises, you can do. I have worked everything from biceps, triceps, back, lats, legs etc. The workouts can be limitless. I am grateful for this great tool since the gym has been closed and am not breaking the bank to buy equipment that I can use at home. I haven't had them long enough to vouch for their durability, but so far, I am very happy.