Achieving wide shoulders is a common goal for many men. Especially since broad shoulders have the power to make your frame look more proportional. That ‘inverted triangle’ shape to a dude is created with an upper body that is wider at the top and narrower at the waist.
No matter what you do in your everyday life, broad shoulders packed with strength can benefit even the most mundane of everyday tasks, as well as lifting, playing sports and shopping.
Plus, when you’re packing those wide shoulders we all crave, you’ll also be less likely to injure yourself. Of course, it’s not all about how to get broader shoulders, since wide shoulders need to be supported by a strong back and arms.
Nonetheless, you’re here to find out how to get broad shoulders, right?
So, let’s dive right in.
Is it really possible to change the width of your shoulders?
While you may not be able to change your bone structure, the width of your shoulders can be changed… To some degree.
Much like not being able to make yourself taller (sorry, guys), your bone structure – such as your collarbone width and shoulder width – is totally different from gaining broad shoulders via muscle. Via the right broad shoulders workout, you’ll be able to make your shoulders stronger, therefore adding width.
In order to maximize your ability to gain those kickass broad shoulders, you’ll need to target all areas of the shoulders – including front, back and side. This all-round approach will help you achieve wide shoulders in no time.
Before we dive into our full broad shoulders workout, we’re going to touch up on the importance of working out your deltoids (or, delts). This element consists of three distinct sets of muscle fibers:
- Front of the shoulder – Anterior deltoid
- Middle area of the shoulder – Medial or lateral deltoid
- Back of the shoulder – Posterior deltoid
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Our broad shoulders workout
Can’t wait to achieve those beautiful wide shoulders? Of course, you can’t. If you’re wondering how to get wider shoulders, you’re in the right place. You can get started with these exercises right away.
It’s recommended you do the following 1 to 3 times each week, allowing at least one day between workout sessions. Don’t go too heavy with your weights just yet, however. Start off slow and build it up – as this will help prevent injury.
Rear lateral raise (seated)
Seat yourself on the edge of a workout bench, keeping dumbbells at your side. Bend your torso forward, resting your upper body on your thighs (or as close as you can).
Be sure to keep your back flat.
In the position above, slowly lift the dumbbells up at your side, until your elbows reach shoulder height. Keep a slight bend in your elbows, while tilting your hands slightly forward. Hold for a few seconds before lowering back to the start.
Do: 3 to 4 sets of 10 to 15 reps.
Dumbbell front raise
Before completing the move, stand up straight with a dumbbell in each hand. From here, place both hands in front of you with your palms facing your thighs. Keep your torso still!
Lift one dumbbell up at a time, with a slight bend in your elbow – keeping your palm facing down. Keep going until your arm is slightly higher than parallel to the floor. Pause at the top for a moment and then return to the start. Repeat on the right.
Do: 2 to 3 sets of 16 to 20 reps
Also Read: What’s the best workout split routine?
Use a resistance band set at the same height as your upper chest, or slightly above. Hold the band with an overhand grip and step back until you feel tension.
Sit your body back at the hips as you begin pulling the cable. Allow your elbows to move out to the side, parallel to the floor as you pull the band towards your face. Hold for a moment, focusing on your upper back and deltoids. Return to the start and repeat.
Do: 3 to 5 sets of 15 to 20 reps
Overhead shoulder press
A key exercise for getting broad shoulders! Start by standing up straight, with a barbell or dumbbells just above your upper chest. Keep your hands a little wider than your shoulders.
Push the weight upwards, towards the ceiling. Keep your elbows drawn in. Focus on your core, legs and lower back for balance. Return to the start and repeat.
Do: 2 to 3 sets of 5 to 8 reps
45-degree incline row
Grab a workout bench and set it at a 45-degree angle. Lie on your stomach, with your arms hanging straight down – holding a dumbbell in each.
Squeeze your shoulder blades together as you bend your elbows and ‘row’ the weights towards you. Keep your upper arms perpendicular to your body throughout. Pause at the top for a moment. Return to the start and repeat.
Do: 2 to 3 sets of 6 to 12 reps
How quickly will you achieve those wide shoulders?
While the results may not be instant, you will certainly feel the effects of our broad shoulders workout soon enough! If you keep to this workout regime for at least 2 to 3 times each week, you’ll start to notice your shoulders getting wider within a few weeks to months.
Achieving those broad shoulders may not happen overnight – but you will start to notice visible differences according to your body size, diet and body fat percentage.
Ready to SMASH your workouts and get broad shoulders?
Knowing how to get wider shoulders is a careful balance of understanding your body type, regular exercise and a healthy diet.
Following our broad shoulders workout will definitely set you on the right path to achieving your goals! But if you need a helping hand in getting RIPPED, our 100% legal steroid and SARMs alternatives can help you maximize your workouts – you’ll be nailing those broad shoulders in no time.