Exercise #1: Rear Delt Fly
Sit on the edge of a bench, with your back erect.
Take light weights in either hand, and hold them behind the knees.
Lean forward only from the hips while ensuring your back remains erect.
Keep your chin close to your chest.
Slowly raise your arms upward while lifting the weights, slightly bending the elbows as you do so.
Press together your shoulder blades and extend your arms above your head.
Remain in this position for about 5 seconds before repeating the same steps. Perform at least 2 sets of 10 repetitions for this exercise.
Exercise #2: One Arm Dumbbell Row
Stand with your feet apart, slightly beyond the shoulder width
while keeping your knees slightly bent. Place your left knee on a low bench.
Bend forward from the waist, and support your body by placing your hand on the bench, before the knee.
Keep your stomach sucked in and your back parallel to the floor.
Do not hunch.
Hold a weight that you are comfortable with, on the heavier side.
Lift your right shoulder slightly and bend your elbow. Lift the weight till your hand reaches your torso and slowly lower the weight downwards. Repeat this 10 times before switching sides.
The effect of this exercise is felt in the back, and not the arms.
Start with 2 sets of 10 repetitions each before moving on to more sets as you get comfortable with this exercise.