Get round/big shoulders---How To???

[mademalex-FRAUD]

Ive been doing shoulder workouts along with my back workout and ive been doing staning front and back military press and cable pulls what other exercises would be good for rounding shoulder muscles... is it posterior anterior ??? the front ofd my shoulders are bigger i think cause of the pushup and chest exercises i do how can i improve rounding, all opinions appreciated

 

[blut wump]

90 degree bent rows should go well towards balancing the rear of your torso with the front. It's generally considered that your 90 degree bent row should be comparable with your bench for good shoulder health. Power Cleans are another good developer for the posterior delts. It's good to see that you're doing standing OHP.

 

[Guinness5.0]

90 degree bent rows should go well towards balancing the rear of your torso with the front. It's generally considered that your 90 degree bent row should be comparable with your bench for good shoulder health. Power Cleans are another good developer for the posterior delts. It's good to see that you're doing standing OHP.

100% agreed.

Try doing 90 degree rows in a tank top and watch yourself in the mirror. You'll be converted. IMO this is the best way to apply lots of resistance to your rear delts.

 

[HunterUk]

When doing these rows are your elbows meant to stay tucked in or out?

 

[blut wump]

I haven't even thought about it. The idea is to lift heavy weight without body English. I grip at the second rings and pull hard and fast, deloading onto the floor between each rep.

 

[Guinness5.0]

When doing these rows are your elbows meant to stay tucked in or out?

I do 'em narrower than BW adn my elbows are more in than out. Hope that makes sense.

I think grip width and elbow orientation is a matter of preference and soemthing you could change to add some variety. I doubt it's make or break.

 

[vin01]

I have put a decent amount of mass on my shoulders doing standing military and cleans. I usually finish off with db lateral raises.

I used to do specific exercises for rear delts, but with the cleans and BB rows, you don't need it.

 

[theprofessor]

to realy target the rear delts specifically, i like this cable move:
stand between the overhead cables, but without any type of apparatus attached to them, facing the opposite direction you want to look, grab the cables so that when you turn arround they will cross eachother. dont have any grips on them, just hold the cable at the part where it has the plastic bushing that has a clip after that. if you use the regular cable grip like for most cable moves, you will loose the correct wrist motion needed for this exercise.. now stand with the cables crossed, and put your arms staight forward, elbows locked (this should not be a problem as you wont use much weight for this exercise). now squeezing your rear delts, move your straight arms out to your side (so you would look like the letter 'T'), the cables should create an X that you want to keep right about at center eye level
hope i described it good enough, but its a more advanced move i dont see people do much, let me know if you need better explanation
i think it you want to bring out your rear delts it might be best to use this exercise first in your shoulder routine, to pre-exhaust the rear delts, then do behind the neck press, then regular press
it is a similar move to using the peck deck in reverse position, but i highly prefer this move and think it has helped me a lot more

 

[JohnRobHolmes]

you can target the back delts well if you hold your arms perpendicular to your body (elbows out) because it takes the lat out of the rowing motion. Use much less weight than normal though, because the shoulder is under a lot of stress and also in an unbalanced position for your rotator cuff. start with 10 pounds and just go slow to feel it only in the delt. If you are big start with 20.

I do my rows with elbows in. It doesnt target the rear delts as specifically, but it is much better on the joints and shoulder girdle in general. I just go heavier to account for the extra leverage that I gain from having elbows in.

 

[AEKDB]

I have put a decent amount of mass on my shoulders doing standing military and cleans. I usually finish off with db lateral raises.

I used to do specific exercises for rear delts, but with the cleans and BB rows, you don't need it.

I agree. Power cleans, clean and press, military press, and bent rows will build very large shoulders, neck, arms and back.

 

[HaZaRDouZ]

i do rear delts on back day, and traps/delts together. i usually start off with good form military presses, behind the neck only going to about mid-ear height, for lower reps. i do a delt exercise next, for 8-10 reps. then i do upright rows, and finish off with heavy barbell shrugs. works good for me.