Best exercise for "rounded" shoulders?

[takniteasy]

I have just a minute to ask this and I check for replies tonite. I want to develop the media delts. Ya know get that round look. What do you guys do for your medial delts to get that round ball shape to them? I do plenty of side lateral raises with DBs and with cables but I am having a hard time getting any development in that area.

Any suggestions?

Thanks!

 

[Arioch]

Hang clean and press. Link on clean thread in sticky on great links.

 

[Hannibal]

DB Seated Power Cleans...and face pulls (depending on where you pull your hands to)...will also work

 

[Gladiola]

I do drop sets of DB Lateral raises every other week on heavy shoulder day (regular sets - not drop sets - on moderate week) & that has helped me add the mass to get that 'cap' on the shoulder.

But if you are already doing plenty of laterals - I would agree some olympic lifts could help - the speed of the lifts will stimulate the muscle since it's something so different.

I didn't know there was such a thing as a DB clean - would you still try to get both hands to move in unison as if you had a barbell?

Face pulls? Is there a link to that anywhere?

 

[Hannibal]

I didn't know there was such a thing as a DB clean - would you still try to get both hands to move in unison as if you had a barbell?

Face pulls? Is there a link to that anywhere?

Seated Dumbbell Cleans: This exercise is designed to isolate the posterior deltoids and upper back. To begin grab a pair of dumbbells and sit on the edge of a bench. Start the movement by pulling your shoulder blades up and back while at the same time cleaning the dumbbells up to a 90% flexion of the elbows.

 

[magdelana]

I always felt like side-laterals got that cap going...

They worked for me certainly. Gave me that rounded cap look takn mentions.

 

[smallmovesal]

i do those too spatts

 

[takniteasy]

Maybe I should lift heavier? I dunno. I use 15lb db for side laterals now and 20lb on side laterals on cables. I am cutting as well, so I dont think my strength would be there to increase the weights. Any thoughts on this?

Maybe I dont have the "genetics" for that cap?

 

[Hannibal]

Maybe I should lift heavier? I dunno. I use 15lb db for side laterals now and 20lb on side laterals on cables. I am cutting as well, so I dont think my strength would be there to increase the weights. Any thoughts on this?

Maybe I dont have the "genetics" for that cap?

No offence intended whatsoever....but do you really need validation from the board members before you try heavier weights? Next time just grab the 20's and see what happens. If you keep doing the same weight and the same reps you will have the same body.

Cutting or not...just try it. If you try it and it is too heavy to stay in the prescribed rep range...then put them down and go back to the lighter bells.

See what happens...you might surprise yourself.

 

[smallmovesal]

well i have to keep reminding myself it's not about the weight... the most weight i've done for those is 12lbs

 

[KRS]

Increase weight and do dumbell cleans...works for me

 

[takniteasy]

Thanks for all the replies!

Hannibil, no offense taken. I just did not know if maybe going heavier was the "key" or not. I will take your suggestion and just do it.

 

[takniteasy]

Yeah, it is a finesse movement. I am thinking (here I go thinkin again ) that I need to do something different to stimulate some kinda "growth". I feel like such a hypocrite cause I am always critiquing my w/o partners on correct form and refining the movements.

 

[smallmovesal]

supersets seem to give me the best growth.

 

[Arioch]

Do you do any heavy pressing?