Lateral raise with dumbbells seated and torso inclined forward

Raise the arms in the required plane to a range you can control without shrugging. Lower slowly while keeping the neck relaxed. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in shoulders and neck and upper trapezius; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist.