This is an advice for those who have trouble with the side delts…and from what I’ve seen they are not just a few of them…
The most common exercise for the side/medial deltoid head is the lateral raise.
Now you are gonna take that exercise but in a different way.
1-Grab some light dumbells.
2-Now your feet should be as close as posible, almost touching each other, only leave space to get the proper balance.
3-Now push dumbells down. Or the same as fully stretch/extend as much as possible your arms.
4-Raise it, but make sure you keep your traps unshruged(dont know if this word actually exist) and again like pushing the dumbell far away.
5-Do as many reps as you can with good tempo(slow negative, fast positive).
6-Do not pause either at the top or bottom.
7-Feel the pain.
8-Once you reach failure or almost, do partials from the bottom(lower position) like little swings(a la zraw).
9-Again the same concept with these partials(full ext, unshruged)
10-Enjoy the pain.
11-Get ready to get some real gainz in ur side delts my friends.
Nothing fancy but hope it helps!