Categories: Fitness

11 Best Exercises to Build Bulky, Broader and Wider Shoulders

Shoulders are among the body parts that add masculinity to a man’s physique and widens the appearance of the upper body.

In fact, multiple studies show that most women prefer men with a large upper body – toned shoulders, and arms – than those without it since it makes them look sexier.

Additionally, wide shoulders tend to be stronger and could be very helpful for carrying out everyday tasks such as walking, lifting heavy objects, playing sports, washing, to name but a few.

Another benefit of having wide shoulders is that it can help enhance your posture and overall appearance, and thus making you feel more confident.

Without further hesitation…,

Below are some exercises that can help widen your shoulders and enhance your overall look.

We recommend that you perform the exercises once or thrice a week for better results.

1. Seated Rear Lateral Raise

Sit on the edge of a bench and hold dumbbells at both sides.
Slightly bend forward and rest the torso on your thighs. Let your back remain flat.
Gently raise the dumbbells up and to the side until your elbows come into shoulder height.
Slightly bend your elbows and tilt both hands directly forward while doing this.
Hold this position for about 1 or 2 min.
Gently lower your arms back down to the initial position.
Complete 3 to 4 sets of 10-15 reps.

2. Reverse Fly

Grab a pair of dumbbells in both hands and let your palms face inwards towards your body.
After that, bend your body over to 45 degrees, and lift your arms backward and far away from your body.
Next, squeeze your shoulder blades at the peak of the movement, after which you return to the initial position.

3. 45-Degree Incline Row

Lie on your stomach on a 45-degree incline bench. Let your arms hang straight down as you hold a dumbbell in both hands.
Squeeze the shoulder blades together while bending your elbows to raise your arms.
Keep your upper arms perpendicular to the body all through the movement.
Pause at the peak of the movement.
Gently return the dumbbells to the initial position.
Complete 2-3 sets of 6-12 reps.

4. Overhead Shoulder Press

Stand up straight, hold a dumbbell slightly above your upper chest, and place your hands a little bit wider than shoulder-width.
Press the dumbbell straight up directly toward the ceiling as you keep your elbows drawn in.
Now, maintain strength in the legs, lower back, and your core for optimum balance.
Gently lower to go back to the starting position.
Complete 2-3 sets of 5-8 reps

5. Arnold Press

Sit on a bench and hold dumbbells in front of you. Let your palms face your shoulders as if you just completed a bicep curl.
Now, push the dumbbells up directly over the head as you rotate your arms until your palms are facing away from you.
Lastly, straighten your arms, take a pause, and then reverse the movement.
Complete 2 – 3 sets of 6 reps, and rest for 60 seconds.

6. Two Arm Dumbbell Upright Row

Hold a dumbbell in both hands, resting in front of your thigh.
Lift the weights vertically until they are in line with your collar bone and your elbow pointing directly towards the ceiling.
Gently lower the weight back down and repeat.
Complete 2 – 3 sets of 8 reps, and rest for 60 seconds.

7. Seated Bent Over

Sit down, lean forward, and hold a weight in your hand, resting above the feet.
Remain to bend forward while you lift your arms to the side, with the dumbbells in line with your shoulders.
Return the dumbbells back down and repeat.
Complete 2 – 3 sets of 10 reps, and rest for 60 seconds.

8. Incline I,Y,T’s

Lie chest-down on an adjustable bench at a 45° incline, hang your arms down, and hold a dumbbell in both hands. Be sure that your toes are touching the floor.
Now, squeeze your shoulder blades together, raise the weights straight out to your side [to form the letter T]. Return them to the hanging position.
Next, raise the weights to a head-level, halfway between both sides and straight in your front [to form the letter Y]. Return them to the hanging position.
Finally, lift the weights straight out in your front [to form the letter “I”].
This is the first rep.
Keep the weight very light and complete 4 sets of 5-8 reps.

9. Bent-over Lateral Raise

Bend over and make your torso parallel to the floor and hold dumbbells in both hands. Be sure to keep your lower back in its natural arch to avoid a humpback.
Hang your hands straight down to the floor and let your palms be facing one another.
After that, squeeze your shoulder blades together and raise the dumbbells in an arc motion until they become parallel to the ground. Be sure that your thumbs are pointing directly to the ceiling.
Return to the starting position.

10. Dumbbell Front Raise

Stand up straight and hold a dumbbell in both hands.
Put your hands in your front with your palms facing your thighs.
Let your torso remain motionless and raise the left weight up.
After that, keep a slight bend in your elbow and the specific palm that faces down.
Lift your arm until it is a bit higher than parallel to the ground.
Take a pause at the peak portion and then gently lower your arm to the initial position.
Repeat this movement on your right side.
Complete 2-3 sets of 16-20 reps.

11. Barbell Push Press

Grab a barbell, hold it at shoulder height, and let your palms be facing forward.
Set your feet shoulder-width apart and gently bend your knees to start the movement.
After that, push up with both legs to extremely press the weight straight above your head.
Return under control to the initial position.
Complete 3 Sets of 6 Reps and rest for 60 seconds in between.