Growing upper tri/rear delt?

[AP33]

I've recently gotten back into lifting consistently (grad school got in the way for awhile). I've been training for a month now and have been seeing some solid progress. I've historically had strong triceps but never really seem to be able to add thickness/mass like i do on my bicep. Often, I would see a larger/thicker lower tri with a disproportionately thin head where it connects to my rear-delt. I have a similar problem where my lateral/front delt builds out well and my rear lags. Since I'm just starting out again, I'd prefer to avoid this problem and have to play catch-up by giving these areas a little extra attention now. Can anyone recommend exercises that they have found to be successful in building mass in those areas?

[dcmone1]

try doing lying skull crushers and v-bar pushdowns for triceps and add in bent over dumbbell raises for rear delts. do them on shoulder day or back day, whichever you find easiest

[mmafighter1294]

I've recently gotten back into lifting consistently (grad school got in the way for awhile). I've been training for a month now and have been seeing some solid progress. I've historically had strong triceps but never really seem to be able to add thickness/mass like i do on my bicep. Often, I would see a larger/thicker lower tri with a disproportionately thin head where it connects to my rear-delt. I have a similar problem where my lateral/front delt builds out well and my rear lags. Since I'm just starting out again, I'd prefer to avoid this problem and have to play catch-up by giving these areas a little extra attention now. Can anyone recommend exercises that they have found to be successful in building mass in those areas?

rows. i prefer seated rows

[Tyciol]

A movement like this would hit both the rear deltoid and the long head of the triceps, both of which are shoulder hyper extensors:
http://www.exrx.net/WeightExercises/DeltoidPosterior/BBRearDeltRaise.html

You might notice that doing drag curls would stimulate this a bit too, though not so much since the weight is more in front of the body.

If you lack heavy weight or don't want to bent the wrist, you can keep the elbows straight and simply extend your straight arms behind you are far as possible. I think this shifts emphasis to rear delt because the long tri would be very short and overlap too much to contribute a lot of energy.

Also there are separate moves for the muscles, like elbows-out rowing for the rear delts, or whatever emphasizes long tri (overhead extensions? I forget, not sure if stretching is better or not).

Also keep in mind that both aid in general shoulder extension in things like pull ups.

[DJAuto]

http://forum.bodybuilding.com/showthread.php?t=2745401

[chazzy1864]

try doing lying skull crushers and v-bar pushdowns for triceps and add in bent over dumbbell raises for rear delts. do them on shoulder day or back day, whichever you find easiest

/thread