Seated Swiss Ball Band Row

Attach the middle of an exercise band to a secure object. Sit on a Swiss ball and hold the handles of the band in each hand.  Roll yourself back to increase tension in the bands; the more you stretch the bands, the harder the exercise will be. Sit up tall with back straight. Now, pull the handle to the sides of your chest by squeezing your shoulder blades together. Hold for a second, then allow the bands to pull your arms out in front of you. Repeat the movement for 10 repetitions before moving to Swiss ball pushups.