Since some of these exercises require you to lift a weight, you need to be sure that you are not suffering from any back injury. Furthermore, you need to be careful when performing these exercises. Start slowly and then increase the number of reps until you achieve the desired level. Moreover, overtraining yourself can cause discomfort and even back injury. Perform these exercises regularly and in a disciplined manner.
Rear Deltoid Fly
For this exercise, you need to sit straight on the end of the bench. Take light weights and hold them below your knee level. With your back straight, bend forward from your hips. This is the starting position. Now slowly raise your arms in the direction of the celling, with your elbows slightly bent. Extend your hands over the head while pressing your shoulder blades. Stay in this position for a few seconds and then get back in the starting position slowly. Do 2 sets with 10 repetitions at least.
One Arm Dumbbell Row
Stand straight, feet at a shoulder width apart and knees slightly bent. While keeping your back straight, lean forward from your hips and place your right hand and knee on the bench. Remember to keep your back straight all the time. Hold the weight with your left hand. Start lifting weight slowly by bending the elbow and lifting your shoulder. The end position is when your hand reaches your torso. Repeat this exercise 10 times, and then change the hand. You need to feel the effect of this exercise on your back, not on your arm.
Lie down with your stomach on the floor. You can also place your abdomen on the medicine ball, with your back parallel to the floor. Hold your hands behind your head and slowly begin to lift and lower your torso of the ground, but do not touch the floor. Do 10 reps in 2 sets. Opposite Arm and Leg Raises
For this exercise, you also need to lie flat with your stomach on the ground, only this time keep your arms stretched straight above your head, and your legs stretched straight, with your forehead resting on the floor. Your pelvis and your torso should not touch the ground. Start raising your left arm and leg upwards as much as you can. Stay in this position for a few seconds and then get back to the starting position. Repeat this exercise with your left arm and leg.