If your goal is to build broader shoulders, it requires more than just pumping out a few sets of shoulder presses. True shoulder development demands a strategic approach rooted in biomechanics, muscle activation science, and progressive overload principles. This article outlines three evidence-based tips to help you build broader shoulders effectively and sustainably.
Tip 1: Prioritise Lateral Deltoid Hypertrophy
Why the Lateral Deltoid Matters
The deltoid muscle consists of three heads: anterior (front), medial or lateral (side), and posterior (rear). Of these, the lateral deltoid is the most visually impactful for increasing shoulder width. Anatomically, it originates from the acromion of the scapula and inserts into the humerus. Its primary function is shoulder abduction, which means lifting the arm laterally away from the body.
Research by Wakahara et al. (2012) using MRI imaging has shown that specific shoulder exercises activate different heads of the deltoid to varying degrees. Exercises that involve shoulder abduction with minimal forward flexion maximise lateral head activation. Movements like the dumbbell lateral raise, cable lateral raise, and variations such as lying or incline lateral raises are particularly effective.
Exercise Selection and Technique
While heavy compound lifts like the overhead press are excellent for overall shoulder development, they disproportionately recruit the anterior deltoid. For lateral head hypertrophy, isolation work is essential. Schoenfeld et al. (2010) demonstrated that muscle hypertrophy is optimised when muscles are trained through their full range of motion and at varying angles.
Use lateral raises with strict form: arms slightly bent, palms facing the floor, and a controlled tempo of about 2 seconds up, 2 seconds down. Avoid shrugging or using momentum, which shifts tension away from the target muscle.
Volume and Frequency
According to a meta-analysis by Schoenfeld et al. (2017), training each muscle group twice per week results in superior hypertrophy compared to once per week. For lateral deltoid growth, aim for 10–20 sets per week, split across two to three sessions. Incorporate both mechanical tension (e.g. heavier raises with strict form) and metabolic stress (e.g. drop sets, slow eccentrics) to maximise growth pathways.
Tip 2: Train the Upper Back to Enhance Shoulder Width
The Role of the Upper Back
Broader shoulders are not solely a function of deltoid size. The upper back, particularly the trapezius and rear deltoids, contributes significantly to shoulder breadth and posture. A well-developed upper back creates the illusion of width even at rest.
The trapezius has three regions: upper, middle, and lower. The upper fibres elevate the scapula, the middle retract, and the lower depress it. Strengthening all regions not only improves aesthetics but also scapular stability, which is essential for safe and effective shoulder training.
Key Movements and Muscles
Rowing variations, such as face pulls, reverse flyes, and rear delt rows, target the posterior deltoids and the mid traps. A study by Boeckh-Behrens & Buskies (2000) demonstrated that face pulls with external rotation activate both the rear deltoid and lower trapezius effectively. Barbell and dumbbell shrugs target the upper trapezius, which can enhance shoulder height and width from a front view.
Source: Tanja Nikolic on PexelsAdditionally, upright rows with a wide grip have been shown to activate the lateral deltoid and trapezius simultaneously (Paoli et al., 2010). However, these should be performed carefully to avoid shoulder impingement.
Integration with Shoulder Training
Include upper back work at least twice a week. This could be as part of a pull day or integrated into upper-body sessions. Aim for 12–15 sets per week focused on rear delts and traps, using a mix of moderate to high reps (8–20) and strict form to optimise mind-muscle connection and muscle fibre recruitment.
Tip 3: Optimise Posture and Mobility for Maximal Visual Impact
Why Posture Changes Perception
Even with well-developed shoulders, poor posture can diminish the appearance of width. Forward head posture, rounded shoulders, and an internally rotated humerus can make the shoulders appear narrower. Improving thoracic extension and scapular positioning enhances both shoulder mechanics and visual breadth.
A study by Kebaetse et al. (1999) found that improving thoracic spine mobility led to better scapular positioning during shoulder elevation. This reduces the risk of impingement and improves the effectiveness of lateral and overhead movements.
Corrective Strategies
Incorporate thoracic spine mobilisation techniques such as foam rolling and extension drills over a roller. Perform scapular stabilisation exercises like wall slides, YTWs, and serratus anterior activations (e.g. push-up plus).
Stretching tight internal rotators such as the pectoralis major and latissimus dorsi can improve shoulder positioning. A study by Page (2010) noted that targeted stretching and strengthening programmes can correct postural imbalances over time.
Daily Application
Posture should be addressed daily, not just in the gym. Monitor your sitting and standing posture, especially if you work at a desk. Use visual cues or reminders to keep your chest open, shoulders back, and neck neutral. Over time, these changes can substantially improve your shoulder aesthetics even without additional muscle mass.
Conclusion
Building broader shoulders requires a multifaceted approach. Prioritising lateral deltoid hypertrophy ensures that you’re targeting the muscle most responsible for width. Training the upper back adds structural support and visual breadth, while improving posture and mobility maximises both function and aesthetics. By combining these strategies, you can develop shoulders that are not just bigger but noticeably broader.
Bibliography
Kebaetse, M., McClure, P. and Pratt, N.A., 1999. Thoracic position effect on shoulder range of motion, strength, and three-dimensional scapular kinematics. Journal of Orthopaedic & Sports Physical Therapy, 29(8), pp.402-409.
Page, P., 2010. Shoulder muscle imbalance and subacromial impingement syndrome in overhead athletes. International Journal of Sports Physical Therapy, 5(1), pp.39-49.
Paoli, A., Marcolin, G. and Petrone, N., 2010. Influence of different ranges of motion on selective recruitment of shoulder muscles in the sitting military press: an electromyographic study. Journal of Strength and Conditioning Research, 24(6), pp.1578-1583.
Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857-2872.
Schoenfeld, B.J., Ogborn, D. and Krieger, J.W., 2017. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), pp.1073-1082.
Wakahara, T., Fukutani, A., Kawakami, Y. and Yanai, T., 2012. Nonuniform muscle hypertrophy: Its relation to muscle activation in training session. Medicine & Science in Sports & Exercise, 44(6), pp.1120-1128.
Boeckh-Behrens, W. and Buskies, W., 2000. Krafttraining: Anatomie, Physiologie, Methoden. Rowohlt Taschenbuch Verlag.
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