How to Have Wider Shoulders

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.

Table of Contents

Strength training

Side weight lifting. Side lifts are a good exercise for developing shoulder muscles. Start with light weights and gradually increase the weight as you get better. ^{[1] X Research Source}

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.

Row the barbell upright with a wide grip. Vertical barbell rowing is also great for developing shoulder muscles. Performing this exercise with a wide grip will work the muscles on the outer edge of the shoulder, so the shoulder can develop more width. ^{[2] X Research Source}

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.

Swing the dumbbells to exercise the back shoulder muscles. You can also exercise the posterior shoulder muscles to increase shoulder width. This exercise is similar to the side lift, but you have to do it while bending over. ^{[3] X Research Sources}

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.

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Lift weights for anterior shoulder exercises. You also have the triceps in the front of your shoulders, which you can exercise by lifting weights in front of you. Stand with your feet shoulder-width apart and hold dumbbells in each hand. ^{[4] X Research Sources}

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.

Push weights overhead. Pushing weights overhead also helps develop shoulder muscles and, of course, looks wider. Start in a standing position with your feet shoulder-width apart, and hold dumbbells in each hand. ^{[5] X Research Sources}

To perform the exercise, you push the barbell vertically overhead, then slowly lower the weight.
Practice 3 times, 8-10 beats each time.

Pull up bar with wide handles. If you want to train with your own body weight, pull-ups are a great choice. Pull-ups work the shoulder muscles along with the arm and back muscles. Pulling the bar with a wide grip will force your shoulders to work harder. ^{[6] X Research Sources}

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.

Head push-ups. Push-ups also use body mass to work the upper body and core. However, you can focus more on your shoulder muscles if you do head-down push-ups. ^{[7] X Research Sources}

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

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Wear shoulder pads. Carrying shoulder pads is the classic solution for people with small or thin shoulders. Some tops come with pre-made shoulder pads like blazers and jackets. ^{[8] X Research Source} You can also wear shoulder pads under a pullover.

Be careful not to wear the shoulder pad too thick, or it will be too revealing.

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Choose clothes that fit. Baggy tops actually make shoulders look narrower, so it’s best to avoid. Instead, you should choose clothes that fit like jeans and a shirt. ^{[9] X Research Source}

It’s especially important to choose clothes that fit around your waist as it creates a V-shape and makes your shoulders look wider.

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Wear a shirt with horizontal stripes. Tops with horizontal stripes on the chest and shoulders can make shoulders look wider. Try wearing a pullover with one or two horizontal stripes on the chest and/or shoulder area. ^{[10] X Research Source}

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Choose a white shirt. White can also help make shoulders appear wider by creating the illusion of a larger upper body. ^{[11] X Research Source} Try wearing a white work shirt and t-shirt to see if shoulder width improves.

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Wear multiple layers. You can take advantage of the effect of wearing lots of clothes in winter to create wider shoulders. Try wearing a pullover over a long-sleeve shirt, or wear a t-shirt over a waffle shirt. ^{[12] X Research Source}

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

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Lose weight if you are overweight. Being overweight around your waistline can make your shoulders look smaller when compared to your waist-to-shoulder ratio. Along with training to increase shoulder muscle, you try to lose weight to reduce waist circumference. This helps create a V-effect and makes the shoulders look wider. ^{[13] X Research Source}

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.

Warning

Before undertaking any exercise program, you should consult your doctor.

Steps

Strength training

Choose clothes to have wider shoulders

Lifestyle change

Warning

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