Weight Training Exercises To Make A Woman's Shoulders Broader

If you are a woman who desires broader shoulders, you need to do exercises that target your deltoid muscles. This muscle group consists of anterior, medial and posterior segments that start in the front of the shoulders and wrap around to the back. By singling out each area, you will not only broaden your shoulders, but also improve muscle definition.

Upright Rows

Upright rows work the anterior and lateral, or medial, delts and these are done with a barbell, dumbbells or a cable machine. With all three variations, stand with your feet shoulder-width apart and hold the weight in front of your thighs with your palms facing you and your hands no more than 10 inches apart. Steadily raise the weight up in front of your body until your palms are at least chest-height. Hold for a full second, slowly lower the weight and repeat.

Dumbbell Incline Lateral Raise

Dumbbell incline lateral raises, which work the lateral and posterior delts, are performed on an incline bench. While sitting on the bench in a lateral position, lean back so your left side is resting on the incline and you are holding a dumbbell in your right hand with your arm at your side. Keeping a slight bend in your elbow, lift the weight in the air until your arm is almost straight above you. Slowly lower the weight, repeat for a set of reps and switch sides.

Elastic Band Rear Delt Raises

Rear delt raises work the posterior and lateral portion of the delts. To do these, step on the center of an elastic resistance band with your feet shoulder-width apart and wrap the ends around your hands. Bend forward until your back is approximately 45 degrees to the floor and let your arms hang straight down with your palms facing behind your body. After bending your elbows slightly, move your arms up to your sides until they parallel the floor. Slowly lower your arms and repeat.

Medicine Ball Front Raise

Medicine ball front raises are for the anterior delts, and they are done from a standing position with your feet shoulder-width apart. Grasp a medicine ball with both hands and hold it straight in front of your pelvis. Keeping your arms straight and core tight, lift the ball up until your arms parallel the floor, slowly lower it and repeat.

Modified Bent-over Raise

Modified bent over raises work the entire deltoid muscles as well as the small rotator cuff muscles that surround the shoulder joint. After grabbing a pair of dumbbells, sit on the edge of a chair and place your feet together. Slowly bend forward so your back is at an angle to the floor. From this position, lift your arms, bend your elbows 90 degrees and let the weights hang down toward the floor. Your upper arms should parallel the floor at this point. In a continuous motion, rotate your lower arms up then push the dumbbells straight in front of you at an angle to the floor. Hold for a second, reverse the movement and repeat.