Learn On How “To Get Wider Broader Shoulders” With These 9 Insane Exercises

Broad shoulders are a hallmark of a strong and aesthetically pleasing physique. They not only enhance your posture and visual width, but also contribute to overall upper body strength and stability. Whether you’re a seasoned gym rat or just starting your fitness journey, sculpted shoulders are a worthy goal.

The best shoulder workouts of all time you can perform, hit your deltoids, upper trapezius, serratus anterior, rotator cuff muscles, and levator scapulae to truly build three-dimensional shoulders. Aside from strengthening your upper body muscles and the bones beneath them, you’ll safeguard your body against injury and, let’s face it, create the ultimate aesthetic too.

Overhead pressing and lateral raises can only do so much to build strong, functional shoulders—although they’re definitely in the top tier of muscle-building moves. Traveling or training outside of a gym? We’ve included some of the top shoulder workouts for men to do at home, as well as some machine-centric exercises.

These nine best exercises for wider shoulders are a great addition to your training if your aim is not only to grow your shoulders but also to get a V-taper upper body.

This shape, where the shoulders are visibly wider than the hips, should not be too hard to achieve if you add the right exercises into your training.

Max Posternak, behind the YouTube channel Gravity Transformation, goes over his best exercises for wider shoulders and includes training techniques on how to incorporate them into your routine to make your upper body bigger.

This article dives deep into the world of shoulder training, providing you with 9 top-notch exercises guaranteed to target all three heads of the deltoid (the main shoulder muscle) and create that coveted width.

The Deltoid: Understanding Your Shoulder Muscles

The deltoid is a triangular-shaped muscle group on the shoulder that plays a crucial role in various upper body movements. It consists of three distinct parts:

Anterior deltoid (front delt): Responsible for shoulder flexion (lifting your arm upwards).
Lateral deltoid (side delt): Key for shoulder abduction (raising your arms out to the sides).
Posterior deltoid (rear delt): Plays a vital role in shoulder extension (pulling your arms back) and overall posture.

The Importance of Training All Three Deltoid Heads

For well-developed shoulders, it’s crucial to train all three deltoid heads. Here’s why:

Balanced Development: Focusing solely on one delt head can lead to muscle imbalances and potential injuries.
Aesthetics: Training all three heads creates a well-rounded, broad shoulder appearance.
Improved Functionality: Strong, balanced shoulders contribute to better posture, injury prevention, and overall upper body strength.

Building a Complete Shoulder Routine

Incorporate these exercises into a well-rounded shoulder workout routine. Aim for 2-3 shoulder workouts per week, with each session targeting all three deltoid heads. Here’s a sample routine:

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9 Best Exercises for Wider Shoulders

Before you try the exercises, remember that the shoulder has got three heads: anterior, lateral, and posterior. If you want to achieve shoulder width, you’ll want to primarily target the middle and back of the shoulder as many compound exercises you’re likely doing – such as the bench press – already target the front head.

Lateral Raise

Lean slightly forward to target the middle head of the shoulder

Bent-Over Reverse Cable Fly

This exercise targets the posterior head of the shoulder

Bent Arm Lateral Raise

This exercise has many of the same benefits as the barbell row.

Reverse Dumbbell Fly

Make sure you keep your chest up and shoulder blades back to protect your lower back. The more you bent forward, the more you’ll isolate the posterior shoulder head.

Leaning Lateral Raise

This is one of the best exercises for wider shoulders as it helps work the body part in a way that’s just not possible with regular lateral raises.

High Cable Reverse Fly

This is a great exercise for the back of the shoulders.

Cable Lateral Raise (Straddle)

Place the cable between your legs to target the middle and back part of your shoulder more.

Cable Crossover Lateral Raise

Similar to the cable crossover, this variation doesn’t target the chest but the shoulders.

Incline Lateral Raise

Use a bench set at an incline between 60 and 70 degrees.

Additional Top 9 Exercises for Broader Shoulders

Military Press: This classic exercise is a compound movement that works all three shoulder heads simultaneously. You can perform it with dumbbells or a barbell, standing or seated.
Arnold Press: A variation of the military press, the Arnold press incorporates a twisting motion that emphasizes the lateral deltoid. Hold dumbbells and rotate your palms upwards as you press the weights overhead.
Lateral Raise: This isolation exercise specifically targets the lateral deltoid. Hold dumbbells with your palms facing down and raise your arms out to the sides until your elbows are slightly higher than your shoulders.
Front Raise: Another isolation movement that focuses on the anterior deltoid. Hold dumbbells with palms facing forward and raise your arms straight out in front of you until they are parallel to the ground.
Rear Delt Fly: Don’t neglect the rear deltoid! This exercise can be done with dumbbells or cables. Lean forward slightly and raise your arms back with a slight bend in the elbow, squeezing your shoulder blades together at the top.
Face Pull: This unique exercise strengthens the rotator cuff muscles that support the shoulder joint and indirectly contributes to broader shoulders. Sit facing a cable machine and pull the cable attachment towards your face, keeping your elbows high and close to your head.
Handstand Push-Up (Advanced): This advanced exercise is a fantastic way to build overall shoulder strength and stability. It requires significant core engagement and works multiple muscle groups, including the anterior deltoid.
Pike Push-Up: A great progression towards the handstand push-up, the pike push-up strengthens the shoulders while placing less stress on the wrists. Place your hands shoulder-width apart on the floor and walk your feet closer to your body, forming an inverted V with your body. Lower your chest towards the ground, keeping your core engaged.
Y-T Raise: This exercise hits both the anterior and posterior deltoids. Lie face down on a bench with dumbbells in each hand. Raise your arms out to the sides and upwards, forming a Y shape with your body. Squeeze your shoulder blades together at the top and slowly lower back down.

Add these exercises to your workouts

These 9 exercises for wider shoulders will provide you with at least two workouts that you can then add to your training routine.

Choose between 4 and 5 exercises, using a challenging weight, and perform 3 sets of around 10 reps of each exercise per set.

If you want more shoulder exercises, add the Dumbbell Shoulder Press, Arnold Press, or Military Press to your training.

Maximizing Your Shoulder Workouts

Warm-up: Before any workout, perform dynamic stretches to prepare your shoulders for the exercises ahead. This helps to improve flexibility and prevent injuries.
Mind-Muscle Connection: Focus on feeling the targeted muscle group working throughout each exercise. This helps you maintain proper form and maximize muscle activation.
Progressive Overload: Gradually increase the weight, sets, or reps over time to keep challenging your muscles and promote growth.
Rest and Recovery: Allow your shoulders adequate rest between workouts to repair and rebuild muscle tissue. Aim for 48-72 hours of recovery between shoulder-focused training sessions.

Wrapping Up

Broad shoulders are a hallmark of a strong, athletic physique. They not only enhance your appearance with a V-shaped taper, but also improve posture, stability, and overall upper body strength. But building impressive shoulders takes dedication and a strategic workout plan.