Broader Shoulder Exercises

Shoulder exercises to broaden your shoulder muscles require the use of moderate to heavy weights and can produce the appearance of a narrow waist. Using this intensity level will cause your shoulder muscles to grow in size and strength. The American College of Sports Medicine advises muscle growth, or hypertrophy, is possible using moderate to heavy weights you can only lift for no more than 12 repetitions.

Standing Barbell Shoulder Press

Standing barbell shoulder presses engage the front and middle sections of your deltoids, or shoulder muscles. This is an effective exercise to strengthen your shoulders and increase the size of your shoulder muscles because you can use very heavy weights. Use a squat rack and set the barbell at your shoulder-height level. Lift the barbell off the support rack and take a step backward. Perform a shoulder press by pressing the barbell up over your head then back down under your chin. Repeat for a set of 10 warm-up reps before placing the barbell back on the rack. Progressively add weight to the barbell making it heavy enough to complete no more than 12 reps.

Standing Upright Barbell Rows

Upright barbell rows work primarily the middle section of your deltoids. This is an exercise that builds up the sides of your shoulder. It helps to define the insertion point of your shoulder muscle on your arm, separating it from your biceps and your triceps. Use a crooked barbell, typically referred to as the EZ-barbell, to ease the strain on your wrists. Hold the EZ-barbell at a slightly narrower than shoulder-width grip with your palms face down. Complete an upright row by raising the bar toward your collarbones, keeping your elbows above your shoulders. Lower the bar to the start position and repeat.

One-arm Standing Bent-over Dumbbell Raise

Bent over dumbbell raises focus on the back section, or posterior head, of your shoulder muscle. This exercise rounds out the back of your shoulders, a commonly neglected area. Heavy bent-over raises are essential in your training program to broaden your shoulders from the back side of your body. You need the end of an incline bench or an immovable bar slightly higher than your waist to support your body. Hold a 15-pound dumbbell in your right hand and stand three feet away from the bench. Step your left leg forward, hold the bench with your left hand and bend your trunk to 60 degrees. Perform a bent-over raise by lifting your right arm until it is parallel to the floor, keeping a 45-degree angle at your elbow.