Welcome to my Best Exercises For Wider Shoulders blog post. In this post. I’ll share some proven exercises that help bodybuilding fast. If you can follow it you must get a better result. Let’s check it.
Best Exercises For Wider Shoulders – Top 9 Exercises
Having broad shoulders is something that has been considered attractive for hundreds of years long before gyms and bodybuilding ever even existed. To clearly see this, you don’t really need to look any further than the way that tuxes and suits have been designed for generations. All suits have the shoulders padded up, because we’re subconsciously attracted to that v-shape having an upright posture with wide shoulders.
A narrow waist, not only communicates that you’re healthy. But it also makes you look more confident and more like a leader. Fortunately, we’re no longer only limited to just patting up our suits to make our shoulders appear wider. There are certain exercises that can help build up specific parts of your shoulder. Allowing you to maintain that natural v-shape, even without a padded up suit.
#1 – Lateral Raises
First I want to start with the most obvious exercise. Which is the lateral raise, but we’re gonna do a variation to make the exercise much more effective. Normally, most people will do lateral raises standing perfectly upright. Even though this isn’t necessarily wrong, it’s not the best way to perform the exercise. If you’re trying to add width to your shoulders for this to make sense. You have to understand that the shoulder has three heads, anterior, lateral, and posterior, or front middle, and back to build with, will primarily want to develop the middle and the back of the shoulder.
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Most people wind up over developing their front head instead because of on top of isolation exercises like frontal raises that target the front of your shoulder. Most people are still also doing plenty of compound pressing exercises. Like the bench press, and military presses, which also primarily target that front head. So as to focus on the middle of the shoulder. We do lateral raises assuming that we’re completely isolating the lateral head of the shoulder when standing straight up.
However, when done this way, the front of your shoulder will be very highly involved in the movement. Almost equally as much as the lateral head that you’re trying to target. So as to better target the lateral head, as well as some of the posterior head. You’ll want to lean forward. You can do this simply by starting the exercise with your dumbbells in front of your hips rather than to the sides of your hips. This will naturally put you into the correct, leaning forward position.
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Then without swinging, your back, you would raise both dumbbells to your sides with a slight bend in the elbow making sure to keep the elbows slightly above your wrists. You do not want the dumbbells coming high up above the elbows. Continue to bring your arms up until they’re, parallel with the floor and then lower back down to the starting position with the dumbbells in front of your hips. If you have a bad back and if it bothers you to lean forward. You can also do this exercise seated by sliding to the edge of a bench leaning forward. And then passing the dumbbells under your legs for each rep.
#2 – Bent Over Reverse Cable Fly
Let’s move on to the next exercise, which is a bent-over reverse cable fly. This one will target the posterior head or the back of your shoulder. Which is also very important for building up that wider look to perform the exercise, stand sideways to the cable and bend your upper body almost until it’s parallel with the floor. You can use either a handle attachment or you can grab the cable itself. In either case, you’ll want to keep your arm extended with a slight bend in your elbow and aim to bring the cable directly to the side of your shoulder. Even with your upper body and parallel to the floor. When raising up, you want to again make sure not to bring your hands higher than your elbows.
Another excellent exercise is a variation to a dumbbell, upright row, which some people call bent on lateral raises. Now regular upright rows with a barbell can help us build up the traps and the shoulders. But they also carry the risk of shoulder impingement. Taking a wide grip and only coming up to the sternum decreases that risk of impingement. But the risk is still there. If you accidentally come up too high or if you have poor shoulder mobility. So to still get many of the same benefits without the heightened risk of injury. You could perform the exercise with dumbbells, and with a slight variation.
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To begin, you would once again start leaning Slightly forward with arms bent holding two dumbbells resting in front of your hips. Then, while keeping the elbows bent at about a 90-degree angle. You’re gonna want to raise the dumbbells up to shoulder level. But, unlike the upright row, you’re gonna keep your hands in front of your body rather than sliding a barbell up along your body. This will prevent the excessive internal rotation that we see with the regular, upright barbell rows. At the top position, your elbow should be either parallel with your wrists or slightly above your wrists.
Then lower the dumbbells back down that original starting position in front of your hips and repeat, four reps. An additional benefit of this exercise is that you’ll be able to lift a heavier weight than what you would normally be able to do for regular lateral raises. This is because your elbow is bent rather than being extended, creating a shorter lever length, giving you more leverage. For this reason, once you master the exercise – and you have good form. You should be using more weight with this one than with what you’re, using with regular lateral raises.
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#3 – The Reverse Dumbbell Fly
Next, we have one of the most effective exercises for the back of the shoulder. The reverse dumbbell fly. First, you want to grab two dumbbells and bend forward at your waist. Make sure you keep your chest up and your shoulder blades back to protect your lower back the further you bend forward with this exercise closer and closer to 90 degrees. The more you’ll isolate that posterior head on the other hand, at a 60-degree angle. You’ll, be incorporating your lateral head as well. Both angles are great and both should be incorporated, as you change up your exercises over time.
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For this demonstration, we’re gonna bend forward until the upper body is almost parallel with the ground. Both dumbbells are going to be hanging directly under the line of the shoulder. Next, we want to mimic hugging. The tree motion is Reverse, so again, elbows should be slightly bent and we’re gonna raise the dumbbells directly to our sides, in line with the shoulder keeping the elbows above the wrist the whole time. You can also perform this exercise seated with your upper body, bent over your knees. Keep in mind that you’ll have to use substantially lighter weights for bent lateral raises than you would for something like regular, lateral raises.
#4 – Leaning Lateral Raise
Another variation that would require you to use lighter weights. While helping you build up that lateral head and increasing shoulder width is the leaning lateral raise. This exercise is great because it helps us work the shoulder in a way, that’s just not possible, with regular lateral raises. The first 30 degrees that you raise the dumbbells, during a regular lateral raise, require minimal work from the lateral head of your shoulder, and instead, it’s mostly done by the supraspinatus. Which is one of your rotator cuff muscles. It isn’t until after we pass 30 degrees that the lateral deltoid becomes the prime mover.
However, if we perform the exercise by grabbing onto something and leaning away from it, we were able to keep more tension on that lateral head throughout the entire exercise. To begin make sure you plant your feet close to whatever you’re holding on to and then extend your arms. So that you’re, leaning far enough away to the side to create a unique angle. Apply the same form tips that you would with regular lateral raises.
So start with the dumbbell hanging down and then, as you raise the dumbbell up, make sure you keep that elbow slightly bent and above your wrist. Raise the dumbbell until your arm is parallel with the floor and your hand is even with your shoulder. Then you’re gonna lower back down and repeat four reps.
#5 – High Cable Reverse Flyes
Now moving back to the cables, we have the high cable reverse flyes for The back of the shoulder. Here you can again use the handle attachments or you can just use the cables themselves. Start by raising the pulleys until they’re above your head. Next, you’ll want to stand upright facing the cable cross machine. Using your right hand, grab the cable on your left and, with your left hand, grab the cable on the right.
This is your starting position with both of the cables crossed over in front of you. Keeping that same slight bend in the elbow, bring your arms back and outward while really squeezing the shoulder blades tight together before returning back to the starting position, with both your arms crossed over then repeat for reps.
#6 – The Cable Lateral Raise
Another greek cable exercise for the lateral head is the cable lateral raise. Normally, this would be done by facing the cable, with your side grabbing a handle attachment behind your back and then performing lateral raises, and even though this is very effective, I’d like you to try a little different of a variation this time that can help you take Your front deltoid out of the movement and put more tension on the middle and the back part of your shoulder.
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#7 – The Cable In Between Your Legs
Instead of the cable being behind your back, you would be in a straddle position with the cable in between your legs. Next, you’ll want to lean slightly forward and raise the cable directly to your side until your arm is parallel with the floor. When performing the exercise make sure you’re standing close enough to the weight stack to make sure that the cable doesn’t come too high up. You can also use the cable to effectively do leaning, lateral raises by simply holding onto the metal beam that the pulleys slide up and down on, and then you would lean away. This will once again keep the tension on the shoulders for a larger range of motion than regular lateral raises.
#8 – The Cable Crossover Lateral Raise
Another great cable exercise that involves both arms at the same time is the cable crossover lateral raise. Here you would start with both the pulleys set at the very bottom, and then you would have your back facing the cable cross machine. Then just like, with the reverse high cable, flyes they’ll grab the handle to your right with your left hand and the handle to your left with your right hand.
So that your arms are crossed over. Next, you’ll hand, your hips slightly forward and bring your arms up until they’re parallel with the floor with that slight bend in the elbows and those elbows again keep them above the wrist. Then you would return back down to that starting position with your hands crossed over and repeat for reps.
#9 – The Incline Lateral Raise On A Bench
Finally, for the last exercise. I’m going to go over one more lateral, raise variation that could be very effective when done correctly, and that’s the incline lateral raise on a bench, to perform this exercise, you’ll want to start by setting up an incline at about a 60 to 75-degree angle. You can go further down just keep in mind that the further you decline, the bench, the more you’ll be working, the back of your shoulders, and the less you’ll target. The lateral head. Takes a seat facing forward towards the bench and lean your upper body against the bench.
From this position, you want to take your dumbbells and raise them directly to your sides until they’re, parallel with the ground and then bring the dumbbells back down to that original starting position where they’re hanging off to the sides of the bench, and then you’re gonna Repeat, four reps. This exercise is really great because it eliminates the possibility of using momentum from your back since you’re leaning forward against the bench the whole time. So those are all nine shoulder exercises that you can do to help give you more of that V-taper appearance.
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One thing to note is that some people recommend that you turn your pinkies up and your thumbs down for all of your lateral raising movements to help target more of the lateral head. While some people will have no problem with this, other people can potentially hurt their shoulder by internally rotating their arm too much, so I recommend keeping your hand in a neutral position when doing lateral raises just to be safe. Also, if you want to take these exercises and use them for a shoulder, workout you’ll be able to get at least two separate workouts.
With all nine of these exercises, I recommend at least four to five exercises using counting weight for three sets of each aiming for about ten reps per set, also keep in mind that dumbbell shoulder presses. Arnold presses and military presses should not be ignored, even though they are compound exercises that will use a lot more of the front of your shoulder. They will help you develop and define the rest of your shoulder as well so that about wraps it up guys.
My Final Opinion:
Finally, I want to say If you really want bodybuilding then you have obeyed the scientific rules. You can’t get overnight results but you must get results. Bodybuilding is a SLOW race. If you want to with this race then you have to be determined. So, guys thanks for reading this article. Stay tuned to this blog for getting more and more the six-pack tips.
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