If you’re not naturally blessed with wide shoulders you should start focusing on exercises that will help you to enhance and strengthen your shoulder muscles. Of course, a good posture and wearing well-fitted clothes can also help to give an enhanced appearance of shoulders. But if you’re willing to put in some work to sculpt your shoulders, then these below-mentioned exercises will definitely help.
Partial side raise:
Hold dumbbells in each hand and rest arms at the sides. You may sit or stand during this exercise. Raise dumbbells as high as you can. A good way to tell if the weights are heavy enough is that you should not be able to raise your hands all the way up.
Perform 3 sets of 6 to 10 reps.
When performing these upright rows, make sure that your grip on the barbell is a bit more than the width of your shoulders. This will help build muscles in the outer region of your shoulders. Sit on a rowing machine and hold the outer edges of the bar. Pull the bar straight up, with your shoulders straight and pushed back, arms bending at the elbow at a right angle. Ensure the barbell is heavy enough to offer resistance as you raise it. Perform 6 to 10 reps or as many as you can before you feel you can’t do it anymore.
Hold dumbells in each hand and stand with wrists facing inwards towards the side of your body. Begin shrugging while holding the weights firmly. Perform as many reps as you can, but 3 sets of 10 reps are a good place to start.
Rear deltoid raises:
This move targets the deltoid muscles in the back to expand shoulder width. Sit on a bench and bend over slightly, so that the back is parallel with the floor. Hold a dumbbell that is just heavy enough that you can manage to lift it. Keep wrists turned inwards and neck neutral, without tucking it into your chest as you bend. Raise the dumbbells, away from the body by keeping arms straight and raise them until arms are almost parallel to the back. Make sure to get at least 3 sets with 8 to 10 repetitions.
Front deltoid raises:
Deltoid muscles at the front of the shoulders must also be worked upon if you want to build wide, strong shoulders. Start by standing with feet shoulder-wide and hold a dumbbell in each hand. Begin the exercise by moving your hands that are close to the body and raising them up in front of you. Lower the dumbbells slowly once the arms reach shoulder height. Return to starting position and perform 8 to 10 reps for three sets.
Stand straight with feet shoulder-wide, and hold a bar, wrists facing outwards.
Raise the bar above the head, straighten your hands completely once they reach up and then bring the bar back down in a slow, fluid motion. Perform 3 sets of 8 to 10 reps.
Pike push ups:
Push-ups are a great exercise that targets different parts of the upper body and helps to build a stronger core. For this workout, you will need a steady bench or a sturdy chair that will be able to support your weight effectively. Assume the push-up position and then put feet on the chair or bench. Move your upper body towards the chair such that your toes are resting on the top of the chair, the body is bent at the waist – this is the pike position which looks similar to a headstand. Keep hands below your shoulders and lower your head towards the floor by bending arms. Raise yourself up once you are close to the ground. Repeat it 8 to 10 times for three sets.