How to Achieve Broader Shoulders

Having broad shoulders is a body feature that many people desire. However, achieving this look is not always simple. If you want to build your shoulder muscles through strength training exercises, there are various workouts that can help you reach this goal. If you just want to create the illusion of broader shoulders without exercising, you can try wearing certain types of clothing that make your shoulders appear wider. Additionally, lifestyle changes, such as improving your posture, losing weight, and boosting your self-confidence, can also be effective methods.

Lateral Raise with Dumbbells. The lateral raise is a great exercise for building shoulder muscles. Begin with lighter weights and gradually increase the load as your strength improves.

• To perform this exercise, hold a dumbbell in each hand and let your arms hang naturally at your sides.
• Then, lift the weights parallel to your shoulders.
• Perform 3 sets, each with 6-10 repetitions.

Upright Barbell Row with Wide Grip. The upright barbell row is excellent for shoulder development. Performing this exercise with a wide grip targets the outer edges of the shoulders, which helps in broadening the shoulders more effectively.

• To do the exercise, grip the bar at a low position. With an overhand grip, pull the bar straight upwards and slightly backward, leading with the shoulders while drawing the bar back.
• Another option is to do a dumbbell row. Stand next to a bench, placing one knee on the bench. Rest one hand on the bench while holding a dumbbell in the other hand. Pull the dumbbell upwards by lifting your elbow behind you.
• Perform 3 sets, each with 6-10 repetitions, or keep going until you can't lift anymore.

Reverse Dumbbell Raises for Rear Shoulder Muscles. You can also train the rear deltoids to increase shoulder width. This exercise is similar to the lateral raise, but you need to perform it while bent over.

• To perform, bend over so your back is parallel to the ground.
• Hold a dumbbell in each hand with a light to medium weight, ensuring that the weight is not too heavy to perform multiple reps.
• Start by lifting the dumbbells outward until they are almost parallel with your back.
• Perform 3 sets, each with 8-10 repetitions per side.

Front Dumbbell Raises for Anterior Shoulder. You can also focus on the front deltoid by performing front dumbbell raises. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.

• Stand with your hands close to your body and begin lifting the dumbbells straight out in front of you.
• When the dumbbells reach shoulder height, slowly lower them back to the starting position.
• Perform 3 sets, each with 8-10 repetitions per side.

Overhead Dumbbell Press. The overhead dumbbell press is a great exercise for building stronger and wider shoulders. Start in a standing position with your feet shoulder-width apart, holding a dumbbell in each hand.

• To perform, press the dumbbells straight up over your head, then slowly lower them back down.
• Perform 3 sets, each with 8-10 repetitions.

Wide-Grip Pull-Ups. If you want to train using your own body weight, pull-ups are an excellent choice. Pull-ups engage the shoulder muscles along with the arms and back. Using a wide grip will make your shoulders work harder.

• Grab the pull-up bar with both hands, spaced slightly wider than shoulder-width. Then, pull your body up until your chin touches the bar. Perform as many pull-ups as possible.
• If you can't do a standard pull-up yet, try using a machine for assistance. Most gyms have these machines, which use weights to counterbalance your body weight, making the pull-up easier.

Decline Push-Ups. Push-ups use your body weight to work your upper body and core. However, by performing decline push-ups, you can place more emphasis on the shoulder muscles.

• To do this exercise, you will need a bench or a sturdy surface. Get into a push-up position with your feet resting on the bench.
• Use your hands to push your upper body up towards the bench, forming a position similar to a handstand, but with your feet on the bench. Your body should bend at the hips.
• Lower your face toward the ground by bending your elbows. Once your face is close to the ground, begin pushing your body back up.
• Repeat 8-10 times for 3 sets.
• Be cautious when performing this exercise, as slipping can lead to serious injuries to the neck and spine.

Wear Shoulder Pads. Shoulder pads are a classic solution for people with narrow or slim shoulders. Certain types of clothing, such as blazers and jackets, come with built-in shoulder pads. You can also add shoulder pads underneath a pullover sweater.

• Be cautious not to wear shoulder pads that are too thick, as they may appear overly noticeable.

Choose Well-Fitting Clothes. Baggy clothes can actually make your shoulders appear narrower, so it's best to avoid them. Instead, opt for well-fitting clothing, like jeans and button-up shirts.

• It is especially important to select clothes that fit snugly around your waist, as this creates a V-shape and makes your shoulders appear broader.

Wear Horizontal Stripes. Clothes with horizontal stripes across the chest and shoulders can make your shoulders appear wider. Try wearing a pullover sweater with one or two horizontal stripes across the chest and/or shoulder area.

Wear a White Shirt. The color white can help make your shoulders appear broader by creating the illusion of a larger upper body. Try wearing a white dress shirt or a white t-shirt to see if it enhances the width of your shoulders.

Layer Your Clothing. Take advantage of the layering effect during colder months to create the illusion of broader shoulders. Try layering a sweater over a long-sleeve shirt, or wear a t-shirt over a waffle-knit shirt.

• You can also layer two or three t-shirts when the weather is warmer to achieve this effect. Just make sure the neck or sleeves of the inner layers don't peek out. The outermost layer should be larger to cover the edges of the inner layers.

Lose Weight if you're overweight. Excess weight around your waist can make your shoulders appear smaller by comparison. Along with working out to build shoulder muscles, focus on shedding excess weight around your waist. This will help create a V-shape and make your shoulders look broader.

• To lose weight, you need to reduce your overall calorie intake so that it's less than the calories you burn. Track everything you eat to calculate your calorie consumption and adjust accordingly.
• Eat non-starchy vegetables like green beans, cauliflower, bell peppers, and zucchini to lower your overall calorie intake. You can also replace fatty proteins with leaner options like skinless chicken, turkey, tofu, and eggs.

Stand Tall. Good posture not only makes you look slimmer, but it can also enhance the appearance of your shoulders. Stand tall with your chest pushed out and shoulders pulled back to make your shoulders appear broader.

• Remind yourself to maintain good posture, such as by sticking a note on your desk or setting a reminder on your phone.

Building Confidence. Displaying confidence can influence how others perceive you. Confidence also benefits you personally, as it allows you to feel more content with who you are. If you're not feeling confident, it's important to develop this mindset to improve both your appearance and your sense of well-being.

• Try writing a letter to yourself from the perspective of someone who cares about you and wants to help you boost your confidence. What would they say to you? What strengths might they highlight? After writing the letter, read it every day to help build your self-confidence.

• Before starting any exercise program, it's advisable to consult with your doctor.