Delts and bicep change needed

[chaoserver]

Lately I've notice, though my rear delts are growing very nicely, the front just isn't filling in the way it should be. Same for my biceps, although big, due to my arms being naturally long they are having difficulty growing and getting hit. So overall lookin for advice on how to get front delts more prominent and delts wider, and looking for biceps to get some more size slapped on.

[mossbergmaniac]

Clean and presses did wonders for my front delts.

[BoogsDad]

Clean presses, hang cleans, over head pressing will all help your front delts. Lateral raises will give you that broad "capped" look to your shoulders. Straight bar curls have been shown to build thicker/broader/denser...whatever...lol...biceps. Also, maybe try a moderate weight for higher reps...8-12.