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Keep the arms slightly bent and pivot at the shoulder joint. This is for isolation of the frontal deltoid.

Raise the hands to approximately shoulder level.

Do a set of 20 repetitions, then go to the next exercise for a set of 20 reps.

Keep the arms slightly bent with the dumbeels at your sides. Push the elbows out in front of the body. This is signifigantly more painful and difficult than the standard version of side laterals.

You will not be able to raise your arms above parallel from this positition. If you can, you're doing it wrong. This provides greater shape to the side deltoids.

Do a set of 20 repetitions, then go to the next exercise for a set of 20 reps.

Slant the bench down to 30 degrees and lean over it. Hold dumbells in your hands and slowly swing them back to parallel to the floor behind you.

Pull your shoulder blades back at the top of the rep to contact the rear deltoids. This is an alternate to bent over laterals.

Once you have completed all 3 exercises, repeat the cycle and you may reduce reps to 15 for the second set and 12 for the third tri-set. When you can perform the entire 3 tri-sets for 20 reps, you should increase the weight.