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I am looking to improve greatly on my delts and lats. I am incorporating power lifting in my routine that's when I noticed my delts are lacking. While power lifting.

For myself, the specific exercise that works the best for lats is the old fashioned pull-ups (weighted if possible) while for overall delt development I prefer dumbbell overhead press vs. military press. With that being said for total growth and power you must absolutely hit the big 3 (squat, deads and bench) which if done right will force your entire body to grow. Just my thoughts.

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Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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Agree ^^^ I found dead's worked best for me

to add to the above. I like to do heavy Rows and Cleans or a Clean and Press movement, along with the big three.

well as you know and exactly what the guys before me told you shoulder presses and pullups will always help, but if you are willing to dedicate whole days to your back a few excersices i like are

BEHIND THE NECK MILITARY PRESS. with a snatch grip. for people who arent used to this i feel as though it is best to do them standing. and make sure you have a wide snatch grip. i just feel liek its the safest way to do it, plus your shoulders and lats really burn when you do it, mainly your inner back.


SHRUGS WITH A BARBELL, BEHIND THE BACK SHRUGS, AND DUMBELL SHRUGS. dont all of these works every part of yoru delt frrom the front to the back

BARBELL ROWS, DUMBELL ROWS, SEATED CABLE ROWS. REVERSE GRIP ROWS. MACHINE ROWS.

also just to help the delts out you can get a neck harness and work on yoru neck a little. i have one and it is good.

there are more excersize to do but its more of a shoulder, delt back workout.


also those cardio rowing machines, def can help out while giving you a cardio workout

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