Best bulking exercises for side and rear delt heads?

[ascendant]

Just wondering what you guys think are the best bulking exercises for the side and rear heads of the shoulders? My front delts are fine, but I want to focus primarily on putting size onto my side and rear heads. Let me know what you guys think are the best for mass. Thanks.

[chest6]

Mass..compound movements. An overhead press should be the staple IMO. Db or barbell military..usually seated for me. Then one more exercise of 3 sets..either barbell upright rows, side laterals, or incline laterals. I've had pretty good success with the listed. I never isolate front or rear delts. My front delts are always scorched after chest day, and same with my rear delts after back day.

[Timm1704]

for side delts the obvious choice would be side raises with either dumbbells or cables. i always use some type of variation on this movement on shoulder day. also, very wide-grip upright rows are a nice touch. try supersetting the two exercises for 3 sets... ouch. rear delts, same really, rear laterals with cables or dumbbells. i have also tried bent over barbell rows with a very wide grip, and kept my humerous (upper arms) at 90 degrees from my body. this will hit the rear delts nice and tight. these will all help, and possibly give you more exercises to work with, but, overhead pressing should be the main exercise

[*Narkissos*]

Just wondering what you guys think are the best bulking exercises for the side and rear heads of the shoulders? My front delts are fine, but I want to focus primarily on putting size onto my side and rear heads. Let me know what you guys think are the best for mass. Thanks.

Rear delts: Barbell Rows (yes barbell rows): overhand grip; torso parallel to floor (the way rows should be done imo)

Side delts: upright rows (just inside shoulder width grip); hang-cleans

Both these exercises provide more overload than lateral raises.. especially on the negative component of the lift

Narkissos

[ascendant]

great info guys, thanks. i've done all those exercises already, but now i know which ones to focus on.

not sure about the military presses though cause don't they focus primarily on the front delts? i'm trying to avoid direct work on them while i focus on rear and side delts.

oh, and narkissos, do you go wide grip on the barbell rows as timm does? judging by the kinetics of the movement, i'm assuming you would want to flare the elbows out on the way back in order to focus on the rear delts rather than the back taking over? i've done dumbell rows for rear delts, but never did the barbell ones for the rear delts. looking forward to giving it a try.

[chest6]

Yess barbell rows kill my rear delts

[*Narkissos*]

great info guys, thanks. i've done all those exercises already, but now i know which ones to focus on.

not sure about the military presses though cause don't they focus primarily on the front delts? i'm trying to avoid direct work on them while i focus on rear and side delts.

oh, and narkissos, do you go wide grip on the barbell rows as timm does? judging by the kinetics of the movement, i'm assuming you would want to flare the elbows out on the way back in order to focus on the rear delts rather than the back taking over? i've done dumbell rows for rear delts, but never did the barbell ones for the rear delts. looking forward to giving it a try.

I use a grip just outside shoulder width.. and i keep my elbows perpendicular to my body.

The 'back taking over' is not a bad thing

Rather it is the whole point.

Rear delts will get work as part of the secondary musculature during the barbell row.

The overload will be moreso, especially during the negative phase imo, than that present during a bent lateral.

Compound movement v.s. iso movement.

It's akin to using hang cleans to overload the medial delts... vs lateral raises.

Or the standard bench press v.s. flys

I don't make any modification to my usual hand position...

Narkissos

[kyjelly]

Side Whack Off's.

gained about 6lbs in 2 weeks. Talk about mass.

But you gotta make sure you take an overhand grip.