Train lateral delts with lateral raises
Train rear delts with reverse flyes
Train overhead presses
Use progressive overload
Increase weekly shoulder training volume gradually
Train shoulders 2 to 3 times per week
Use full range of motion
Keep strict form
Include compound upper-body lifts
Strengthen upper back and traps
Maintain a slight calorie surplus if gaining size
Eat enough protein
Get adequate sleep
Improve posture
Reduce excess body fat if shoulders are hidden
Be consistent over time