Lateral shoulder raise with dumbbells seated on an incline bench

Raise the arms in the required plane to a range you can control without shrugging. Lower slowly while keeping the neck relaxed. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of shoulders and neck and upper trapezius; match resistance and range to a intermediate level and never force a painful repetition. Make sure the bench is stable and that the shoulders, pelvis or feet do not shift during the set.