What Exercises to Do with Bands?

I have got this type of band (in the pic) with the material in the middle and the handles.Now I bought it mainly to do facepulls and I was going to use them for band punchs and some phisyo type stuff like rotator cuff traning.

But the way there made it doesnt look like I can tie it to anything (haven’t tried yet)I thought I could of took the handles off and didnt read about the material in the middle,

So any suggestions what else I can use them for ?

Also what type of bands are needed to add to weighted exercises like benchpress and squats?

[quote]drgonzo wrote:
it doesnt look like I can tie it to anything (haven’t tried yet)I thought I could of took the handles off and didnt read about the material in the middle[/quote]
If your bands do have the fabric in the middle, you can loop that around a sturdy object to anchor them in place. You’re not actually “tying” the band in a knot, just securing the bands around an immovable pivot point.

Something like these:
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=138&pid=248

They’re generally heavier duty, and they’re a single piece loop, with no handles.