Rich Gaspari's Workout Tips - Delt Exercise 3 – Upright Dumbell Rows: A great oldschool exercise for the delts. Use dumbbells over bars so you can come right into your armpits, forming almost a V shape with your arms, to better hit the side of the delt. This works a similar part of the delt as the side lateral raise, but with a different movement. It is important to come up and keep hands wide and keep tension on the way down. This exercise gives a nice capped look to the delts. Try to do 3 to 4 sets at 8 to 10 reps while increasing weight to your max. Rich Gaspari (Former Arnold Classic Champion & 3x Mr Olympia runner up) & Nick Jones (World Bodybuilding Champion).