The seated row is a great upper body exercise that strengthens the upper back, biceps and shoulder muscles. Princess Margaret Cancer Centre Exercise Physiologist William Hilton provides step by step instructions on how to properly perform a seated row while a model demonstrates the exercise.

Required Equipment:
- Stability ball
- Resistance band (choose a heavier or lighter band to change the intensity of the exercise)

How to perform the exercise:
Tense your abs, and while breathing out, start to pull your arms back in a rowing motion towards your mid-section. Keep your elbows close to your sides and squeeze your shoulder blades together. Then, while breathing in, return to the starting position by extending your arms out in front of you, making sure not to round out your shoulders.

Key points to the exercise:
- Can be seated on a chair, ball, or mat
- Keep elbows tight to body
- Exhale pull band
- Inhale lower band
- Avoid rounding shoulders
- Avoid shrugging

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