Bodyweight with shoulder Exercise

Dorsal raise with shoulder rotation
Target: lower back This move protects your lower back from injury and the twist at the top of the move intensifies the muscle contraction.

Start position

Start by lying on your front with your face and shoulders

 off the floor and your arms out to the sides, palms facing down

Movement

Lift your chest off the floor, twisting your thumbs back so

 they point towards the ceiling, Squeeze your shoulder

 blades together at the top of the move