This is a great compound exercise that targets your side deltoids and trapezius muscles as its prime movers as well as your front deltoids, rhomboids, and teres minor as synergists. In this exercise you will need a bar, take told of the bar towards the middle so both fists are thumb with apart and mack sure both your thumbs can touch each other. Once you have the hold raise the bar slowly straight up and just underneath your chin and the back down so you arms are extended at the bottom. Repeat this process nice and slow that that you get maximum benefit.
1st set 10 kg bar 10 reps
2nd set 12kg bar 8 reps
3rd set 12kg bar 8 reps
4th set 10 kg 12-15 reps
Move up by a kg or 2 every week depending on how comfortable you feel and start on a weight that your comfortable with.
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