Rear Deltoid Rotations
These rotations are designed for the rotator cuffs. Standing with your feet apart and a dumbbell in each hand. Bend your elbows at 90 degrees so that the dumbbells are in front of you. Then using the back of your shoulders rotate the dumbbells towards your sides. However, make sure you keep your elbows in the same place.
Front DB Raises
These front raises work on your trapezius and your shoulders. With your feet apart, stand with a dumbbell in both hands. Then tense your core and raise one of your arm straight out in front of you. Hold for a few seconds then repeat with the other arm.
Swimmers is the best exercise for conquering lower back fat. When lying on your stomach, using your stomach and back, raise both legs. While you have your legs raised, extend your hands out in front of you, then lift your alternate arm and leg together. Repeat with the other arm and leg.
Bent Over Db Rows
Rows are very important for core strength and back definition and toning. With one knee on the bench, and the other leg on the bench. Put your hand on the bench making sure it’s right below the shoulder. There should be a dumbbell in your other hand, which you need to lift up until your elbow is bent on 90 degrees. Repeat this on the other side.