Itcan be used to train triceps, bicep, deltoid, inner chest andforearm. Also the the main band that goes all the way around the whole sandal pealing too in the back near the label. Very happy each year I purchase for my son! Update:After just over a year, one of these failed. This abrupt change in the terms without notice to give me the chance to adjust the camera settings is the reason I gave only one star. In terms of size and visibility, its comparable with some cars reflectors and tail lights. Very tight, hope to loose some weight I have about 20 items hanging currently- short dresses fit the height of the bar where they dont fit into my double stacked bedroom closet. Update - the company truly listens and tries to address any issues. Will be buying a pair for myself!