Broad Shoulders Exercises Get Strong And Look Great

Broad shoulders are often seen as a symbol of strength and power, as well as adding to one’s aesthetic appeal. Developing broad shoulders involves working the deltoid muscles, which are the main shoulder muscles, as well as the trapezius muscles that run along the back of the neck and shoulders. Whether you’re training for performance or simply looking to enhance your physique, these exercises will help you achieve broader, stronger shoulders.

Best Broad Shoulders Exercises Get Strong And Look Great

1. Shoulder Press The shoulder press, also known as a military press, is a staple shoulder exercise that primarily targets the anterior deltoids (front of the shoulders), but also engages the lateral and posterior deltoids. You can perform this exercise with dumbbells, a barbell, or a shoulder press machine.

How To Do It

• Sit or stand with your feet shoulder-width apart.
• Hold the weight with both hands at shoulder height, elbows bent at 90 degrees, and palms facing forward.
• Push the weight overhead until your arms are fully extended.
• Slowly lower the weight back to the starting position.

2. Lateral Raise The lateral raise is an isolation exercise that targets the lateral deltoids (side of the shoulders). This exercise can be done with dumbbells or a cable machine.

Broad Shoulders Exercises

• Stand with your feet hip-width apart and hold a dumbbell in each hand by your sides.
• Keep a slight bend in your elbows and raise your arms out to the sides until they are parallel to the floor.
• Slowly lower the dumbbells back down to your sides.

3. Face Pulls Face pulls are an excellent exercise for targeting the posterior deltoids (back of the shoulders) and the upper trapezius. They also help improve shoulder stability and posture.

How To It:

• Attach a rope handle to a cable machine at chest height.
• Stand a few steps back from the machine with feet shoulder-width apart.
• Hold the rope with both hands, palms facing each other, and elbows slightly bent.
• Pull the rope towards your face, squeezing your shoulder blades together.
• Slowly release the rope back to the starting position.

4. Dumbbell Shrugs Dumbbell shrugs target the trapezius muscles, contributing to broader shoulders and a thicker neck. You can perform this exercise with dumbbells or a barbell.

Broad Shoulders Exercises

• Stand with your feet shoulder-width apart and hold a dumbbell in each hand by your sides.
• Keeping your arms straight, shrug your shoulders up towards your ears.
• Slowly lower your shoulders back down to the starting position.

5. Upright Rows Upright rows are another compound exercise that targets the deltoids and trapezius muscles. This exercise can be performed with a barbell, dumbbells, or a cable machine.

Instructions:

• Stand with your feet shoulder-width apart and hold the weight with both hands, palms facing your body.
• Keep your core tight and pull the weight up to your chin, leading with your elbows.
• Slowly lower the weight back to the starting position.

6. Bent-over Reverse Flyes Bent-over reverse flyes are an isolation exercise that targets the posterior deltoids. This exercise can be done with dumbbells or a cable machine.

Best Broad Shoulders Exercises

• Stand with your feet hip-width apart and hold a dumbbell in each hand.
• Bend forward at the hips with a slight bend in your knees and a flat back.
• Hold the dumbbells in front of you with palms facing each other.
• Raise your arms out to the sides, squeezing your shoulder blades together.
• Slowly lower the dumbbells back to the starting position.

7. Arnold Press The Arnold press is a variation of the shoulder press that targets the anterior and lateral deltoids. It’s named after Arnold Schwarzenegger, who popularized the exercise.

Instructions:

• Sit or stand with your feet shoulder-width apart.
• Hold a dumbbell in each hand at shoulder height, palms facing your body, and elbows bent at 90 degrees.
• Rotate your palms outward while pressing the dumbbells overhead.
• Rotate your palms back inward as you lower the dumbbells to the starting position.

8. Push-ups Push-ups are a bodyweight exercise that primarily targets the chest, but also engages the shoulders and triceps. To emphasize the shoulders, try performing pike push-ups or decline push-ups.

For Pike Push-ups: Broad Shoulders Exercises

• Start in a downward dog position with your feet hip-width apart and your hands shoulder-width apart.
• Bend your elbows and lower your head towards the ground.
• Push through your hands to return to the starting position.

9. Band Pull-aparts Band pull-aparts are a simple yet effective exercise for the posterior deltoids and can be done with a resistance band.

How To Do It:

• Hold a resistance band with both hands at chest height, arms extended in front of you.
• Keep your arms straight and pull the band apart, squeezing your shoulder blades together.
• Slowly return to the starting position.

When incorporating these exercises into your workout routine, aim for 3-4 sets of 8-12 repetitions for each exercise. As you progress, increase the weight or resistance to continue challenging your muscles. Additionally, proper warm-up and cool-down routines are essential to prevent injury and promote recovery. Remember to consult with a certified fitness professional if you are unsure about proper form or have any concerns regarding your training.

Broad shoulders not only look great but also contribute to improved strength and stability. By incorporating the broad shoulders exercises mentioned above into your workout routine, you can effectively target the deltoid and trapezius muscles, resulting in broader and stronger shoulders. Stay consistent with your training, prioritize proper form, and gradually increase the intensity to see results.