depends on your weight. but def need to lift heavier (15-20lbs) do 3 sets (8-10reps per set) but increase 5lbs for each set.

OHP/Dumbbell Press 75+Kg, lateral raise heavy ass weight, and pull real crazy weight for reps.

3+ years of perfect training and nutrition.

All u need to do is by doing pressing movement and lateral raises. Don't forget ur rear delts too. OP don't follow that armesh guy bcs he's doing OHP on smith machine srs and don't even have round shoulders on his skinny body.

do some proper warm up.

start very* light, raise are naturally hard to do, so its normal. even some stronger guy are grinding to front/side raise a 10 kg dumbbell.

consult your physiotherapist on your joint problem.

dont force yourself

Warm up properly. Whatever movement you do it has to feel natural. If it doesn't, something is wrong in the form. Train shoulders like every other muscles. Becareful because shoulder injuries keep you away from lots of your other lifts including back squat.

Get a second opinion. Always go for a second opinion whenever doc says you need to go under knife.

If you're a beginner, you wanna go very light on lateral raises. You may think that 4KG is very light (which is true for some people) but it could be too heavy for some. I used to do lateral raises with 5KG dumbbell at home and I injured my rotator cuff.

I need to lay off that movement for a long long time and did a lot of strengthening movements. I did face pulls, shoulder internal and external rotations. These movements will strengthen your rotator cuffs. At least it did for my case. I'm now doing one arm 14kg leaning lateral raises for reps.



So stop doing weighted lateral raises for now and focus on strengthening your rotator cuffs first. Once you're strong enough then only start doing it.

Also, I read a some readings and some established programs did not include lateral raise as some believe that it doesn't really add mass. Most programs utilizes massive compound pushing movements as their staple exercise to add mass. Such as OHP/DB shoulder presses.

Also genetics lol.

Refer below for internal and external shoulder rotations.

External


Internal

You injured your shoulder before?

And for the strengthening movements that I mentioned, really try them with LIGHT weights. Best to try without any weights first. Then maybe 1kg or 2kg dumbbells...

Sounds pretty bad. I wouldn't lift weights at all until I get it fixed to be honest.

Hmm, what are the physio stuff have you done? Or rather what have you done so far to rectify your pain?

If you are consistently getting the same pain, visit a doctor that is familiar with sports injury. If you're already feeling pain by positioning your shoulders for pushing movements, then it could be something serious. But most of us here is not educated enough to really prescribe you with anything.

You should seek professional help that has the know how to assess your condition.

You can test it yourself with some help...

Okay I really think you shouldn't be lifting at all. Get it fix first man

Yep, go see a specialist doctor like an orto and spend the next few months getting this 100% fixed. Only then start building round shoulders once pain free.

Sorry to be rude but please fking go visit a specialist doctor. Even doctor can't fix your problem online. You knew your shoulder can't grow because your shoulder pain when pressing heavy. So you are expecting forumers to give you solution to your shoulder pain?

Healthy shoulder >>> big shoulder.

Why u keep repeat that "dun wan go under the knife" thing even when you havent seen a specialist and have no idea exactly what's wrong with your shoulder?
Even if you have some serious problem and have to go under the knife, and that knife fixes the problem... then what's wrong? It's for the good.

It's not like the orto will suddenly stab you with anesthesia, forcefully bind you to the bed, and start doing the surgery on you.

It's funny that you think that Bruce didn't lift.

Weight lifting is part of most sports. A lot of them has great carry over to their performance in the sport. 

Seriously, get it looked up. Not just to get buff or not, think about it in the long run... do you want this injury to haunt you as you get older? Imagine not being to lift your arm up to scratch your head.......