Side of shoulder and Back of Upper Arm.
Sit into a Shoulder Press Machine, adjust seat so you can grab handles comfortably. Using the palms-forward grip start to press the weight up above your head, stopping just before your arms lock out. Slowly return to the start position. Breath out on the pushing phase and in on the return phase. You may maintain tension on the target muscle by stopping the weights from hitting on the bottom of the movement.
Perform one Set of 10 - 15 Reps
Back Neutral, Eyes to the horizon and Abs tight.
Side of Shoulder.
Sit at the end of a bench with your feet firmly on the floor-hip distance apart. Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in. Lift dumbbells away from your body and up to your sides in an arc. Squeeze at the top, return to start position. Do not swing! Breath out on the lifting phase and in on the return phase.
Perform one set of 10 - 15 reps
Back neutral (upright) Head to horizon and Abs tight