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This article was co-written by Julian Arana, MSeD., NCSF-CPT. Julian Arana is a personal trainer and founder of B-Fit Training Studios, a chain of personal gyms in Miami, Florida. Julian has over 12 years of personal coaching experience. He is a certified personal trainer by the National Council for Health and Fitness (NCSF). He holds a bachelor’s degree in sports physiology from Florida International University and a master’s degree in sports physiology, strength training, and exercise fitness from the University of Miami.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 45,482 times.
Wide shoulders are a desirable physical feature many people want. However, to have this beauty is not easy. If you want to develop your shoulder muscles with strengthening exercises, there are many different exercises that can help you achieve this goal. If you just want to create an image of broad shoulders without exercise, you can try wearing some tops to make your shoulders look wider. Lifestyle changes can also help, such as improving posture, losing weight, and building confidence.
Steps
Strength training
- To perform this exercise, hold dumbbells in both hands and let your arms rest on the sides of your body.
- Then lift the dumbbells up to parallel with your shoulders.
- Practice 3 times, each time 6-10 beats.
- To perform the exercise, you hold the cable bar in a low position. With an upper fist, you pull the cable straight up and back, leading the way with your shoulders and pulling the bar back.
- Another option is rowing with dumbbells. Stand next to the couch and rest one knee on the chair. Then place the hand on the side of the bench on the bench, holding the dumbbell with the other hand. Pull the dumbbells up by raising your elbows not to the back.
- Practice 3 times, 6-10 reps each time, or practice until you can’t lift anymore.
- How to do this: crouch so that your back is parallel to the ground.
- Hold a light to medium weight dumbbell in each hand. The weight is not too heavy for you to lift many times.
- Start holding the dumbbells out of your body until the dumbbells are almost parallel to your back.
- Practice 3 times, each time 8-10 times for each side.
- Standing with your hands close to your body, begin to lift the dumbbells out in front of your body.
- When lifting the dumbbells to shoulder height, slowly lower the dumbbells back to the starting position.
- Practice 3 times, each time 8-10 times for each side.
- To perform the exercise, you push the barbell vertically overhead, then slowly lower the weight.
- Practice 3 times, 8-10 beats each time.
- Hold the bar with both hands, hands slightly wider than shoulder width. Then pull your whole body up until your chin touches the bar. Drag as many times as possible.
- If you can’t pull the bar in the usual way, try pulling with the help of a machine. Most gyms have this type of machine. The machine uses weights to counterbalance the body mass, making the pull lighter.
- To do this move, you need a sturdy weight bench or chair. Get into a push-up position in front of the chair and place your feet on the chair.
- Use both hands to push the upper body towards the chair until the whole body is in the spear position, similar to planting a banana tree but with both feet on the chair. Your body will curve at the hips.
- Here’s how: lower your face to the ground by bending your arms. Once you’re close to the ground, start lifting your body back up.
- Repeat 8-10 reps and do 3 reps.
- You need to be careful when performing this exercise because just accidentally slipping your hand can lead to serious injury to the neck and spine.
Choose clothes to have wider shoulders
- Be careful not to wear the shoulder pad too thick, or it will be too revealing.
- It’s especially important to choose clothes that fit around your waist as it creates a V-shape and makes your shoulders look wider.
- You can also wear 2 or 3 t-shirts in warmer weather to create this effect. However, make sure the necks or sleeves of the undershirts don’t stick out. The outermost shirt should be larger to cover the inner edges.
Lifestyle change
- To lose weight you need to reduce your total calorie intake, so that the calories you take in are less than the calories you burn. Make a note of everything you eat to count calories and cut back if needed.
- Eat non-starchy vegetables like chickpeas, cauliflower, bell peppers, and squash to reduce your total calorie intake. You can also replace fatty proteins with lean proteins, such as skinless chicken, turkey, tofu, and eggs.
- Always remind yourself to adjust your posture, such as sticking a note on your desk or setting a timer on your phone.
- Try writing yourself a letter from the perspective of someone who cares about you and wants you to boost your confidence. [16] X Research Source What would he or she tell you? What strengths can they point to in you? Once you’ve finished writing your letter, read it through once a day to boost your confidence.
Warning
- Before undertaking any exercise program, you should consult your doctor.
This article was co-written by Julian Arana, MSeD., NCSF-CPT. Julian Arana is a personal trainer and founder of B-Fit Training Studios, a chain of personal gyms in Miami, Florida. Julian has over 12 years of personal coaching experience. He is a certified personal trainer by the National Council for Health and Fitness (NCSF). He holds a bachelor’s degree in sports physiology from Florida International University and a master’s degree in sports physiology, strength training, and exercise fitness from the University of Miami.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 45,482 times.
Wide shoulders are a desirable physical feature many people want. However, to have this beauty is not easy. If you want to develop your shoulder muscles with strengthening exercises, there are many different exercises that can help you achieve this goal. If you just want to create an image of broad shoulders without exercise, you can try wearing some tops to make your shoulders look wider. Lifestyle changes can also help, such as improving posture, losing weight, and building confidence.
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