Whichever name you call them, wide grip upright rows or Hi-pulls, are still a great shoulder mass builder, including hitting posterior delts well. The elbows follow the general same path as doing lateral raises,but allows handling more weight (resistance). Can do them Gironda style, which is in a true BB'ing style. Or heavier, like power trainee's (key movement for football players, etc) or Olympic lifters.
One arm DB HI-pulls are an excellent mass builder also. Just focus on keeping the elbows out wide and inline with the body. Lateral delt heads are assured of getting a equal work load, hopefully resulting in balanced size and strength for the right and left sides. Suggest bracing the free arm against something solid. Some guys do these with cables.
When doing regular lateral raises, might suggest using the one and one half method. Which can allow more TUT (time under tension). If not familiar with this; do a DB lateral raise to a bit above shoulder height, than lower to the half way position (hold for a second or two) and bring the DB ups again to shoulder lever. From there, lower the DB back down to the original starting position. That's considered one rep in this system. Not just for delts, this also works very well when doing arm work or just about any thing else.
Running The Rack is a exceptional way to get that super pump and hitting some delt fiber not usually hit. Usually done with DB presses. Some with lateral raises. Never stopping at any time.
A advance system is to start with lateral raises (some what strict style) with a pair of 5 pounder's (best if your gym has 5lb weight increases), do 2 reps (reps can very, some do only one rep, some 3...but never above 3 reps) and without rest grab the next pair of DB on the rack, doing two more reps, etc. all the way up along the rack. Zero pause between DB's. Probably work up to a pair of 25's, until the arms can't be raised any more even a little bit.. Without stopping , grab the next pair of heavier DB's on the rack(say 30's) and begin doing DB overhead presses. Do the 2 reps (1 or 3 reps, depending on your choice) and just keep going to the next heavier pair. Should make it to a pair of 45's or 50's before the delts become fried. That should be the only delt workout for that day.
Some will run the rack, all the way up to the heaviest weight they can handle and than run back down the rack to heir original starting pair of DB's. But this is for when only using laterial raises or DB presses. Not he advance method suggested above. Running the rack also works extremely well for bicep and even tricep work. Good Luck.
