Giant Set 2: Seated Russian Side Raises/Seated Side Lateral Raise. The Russian side raise is a rarely seen, but extremely effective exercise to hit the shoulders. The wide arc motion of this exercise helps to keep the shoulders under constant tension. Supinate the dummbbells at the bottom of the movement and pronate the wrist at the top. Go for 15 reps before supersetting with 15 reps of the standard seated side lateral raise. Again, we're aiming for 3 sets of 15 reps per exercise. Nick Jones - World Champion Bodybuilder & Justin Wessels - 3x Mr Australia