Alright, I'll attempt a productive post in this forum. I have narrow clavicles and my starting body weight in 2006-07 was 146lbs. I made it up to 226lb in 2010...currently inthe 190's but much leaner than i was @ 220's with equal or better strength.
side lateral raises using both heavy(ier) weight + less weight higher volume @ times. overhead pressing both DB and BB. w/ pressing think of the the first 1/2 of the movements ROM, bottom point (variable bependent upon shoulder health and comfort) to the point in the ROM as the DB/BB passes above the forhead and hairline. often times new trainers press up and lock out or go too high w/ the press to make it easier or get a bit of a rest, this top 1/4 of the movement is all triceps and the shoulder is resting.
w/ laterals do leaning away DB laterals w/ lighter weight holding @ the hop part of the ROM and fighting the resistance of gravity as it lowers. when going heavier and you should work up to heavier weight, shoulders grow from stress/maximal load just like other muscles,
the only hitch being because the shoulder has many synergistic variable muscles coming into play to assist you can end up cheating too much w/ the traps if you get too sloppy or you can end up getting hurt because the shoulder is injured commonly from either over use or 360 socket rotation which makes it easier to be injured, less protected from/by recruited stabilizers.
the shoulder is an odd attachment not as protected, wherein the arm and legs have their ying and yang, bi to tri or ham to quad, the shoulder is on it's own w/ only the internal capsule muscles to keep it from getting raped.
lead w/ the elbow, imagine a hook through the elbow and it being pulled on an invisible line up to the ceiling, as long as the elbow is leading the medial deltiods will be doing the work unless you are pitched forward too much then the traps will be over helping.
To give you a fair idea of weight and strength as it varies among all (i fall on the side of weaker in most lifts) i do my heavy side laterals w/ 35-45lb db's and do more volume or drop sets w/ weight in the 20-25lb range. side laterals can when done heavy appear to be a hybrid of a upright row in terms of the bend in the elbow but to do the movement justice it should be and arcing out to the side motion, not in from of the torso as with an upright row.
FOR ME i like 3-5 setsof heavier side laterals after pressing movements followed by volume either a leaning away side raise, cable, or lateral machine w/ some sort of variant of FST7 for blood gorging/pump finish.
biggest mistakes seen are two sides of the same coin, guys using 10-15db for side raises wondering why their shoulders won't grow. imagine pressing the 35lb db all day and wondering why your chest doesn't grom? onter side of the coin...tooo too heavy without using the cheat correctly, working everything but the targeted muscle. no one form is excact for all. straighter arms for some, more bent for others...if the elbow leads the delt gets hit. if it feels worked, you rest and eat and inmonths it has grown than you get a cookie.
there, that felt nice to write something other than ball busting bullshit. OP that insight will cost you 55.00 dollars according to the fee conrracts under CYRUSINC.LLC