Why it's on the list: This is one of the most popular and best isolation exercises in the weight room, but it's tougher to master than it seems. Beginners usually benefit from two cues: lead with your elbows, and only go down until your arms are about 30 degrees out from your sides. Both will help your raises be better—and more difficult.

Lateral Raise Variations for Shoulder Development:

• Dumbbell lateral raise (double-arm and single-arm)
• Leaning cable lateral raise
• Cable lateral raise

In your workout: If you really want to bring up your medial delts, use do this exercise first; if your front or rear delts need more work, do this exercise last. In either case, do it for at least 8-10 reps per set. Every once in a while, maybe after a scoop of your favorite pre-workout, take this to the next level by running the rack.