You can do this exercise standing or standing, using a light to moderate amount of hand weight. As shown here, stand with good posture, and raise your arm about 30 degrees in front of your side.
The Standing Row
Hold the resistance band at one end of a wall or doorway and anchor it halfway up. Then, hold each end with your other hand. Standing straight, lift the resistance band towards your body at elbow height.
Sidelying External Rotation
Place your head on the pillow or your hands and lie down on your back. Towel roll between your elbow and body. Bend your elbow 90 degrees to hold a weight of 2-5 lbs in one hand. While keeping your elbow bent, raise your hand towards the ceiling.
The Wall Push Up
Your feet should be shoulder-width apart. The wall is approximately 2-3 feet from your face. Your hands should be at shoulder height. Slowly bend your elbows and lean forward. Then, extend your elbows to see what you see.