Gold Member Badge


  • You're all caught up!

Weight Training Exercises to Make a Woman's Shoulders Broader

author image Beth Rifkin
Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others. She holds a Bachelor of Business Administration from Temple University.
Weight Training Exercises to Make a Woman's Shoulders Broader
Woman's shoulders. Photo Credit: Kati Neudert/iStock/Getty Images

Broadening the shoulders on a woman’s body requires adding size, shape and definition to the deltoids through resistance-based shoulder exercises. A three-headed muscle group consisting of the anterior, lateral and posterior heads, the deltoids sit on top of the shoulder joint and serve to move your arm in various directions while also supporting the muscles of your chest and upper back.

Video of the Day

Develop the Deltoids

Push ups develop the deltoids.
Push ups develop the deltoids. Photo Credit: Comstock/Stockbyte/Getty Images

Incorporating exercises in your workout plan that train the shoulders from various directions can help to ensure that you are working all three heads of the deltoids. Shoulder exercises such as shoulder presses, upright rows, bent-over rows and side lateral raises can be performed with dumbbells or resistance bands. The classic pushup is also an effective shoulder strengthener. Place your knees on the floor if you are not able to perform a basic pushup with proper form.

Pump Up the Power

Lift weights.
Lift weights. Photo Credit: iofoto/iStock/Getty Images

Lift with plenty of power. Females tend to opt for lighter weights when strength training, but increasing your resistance can help you to maximize muscle development. Choose resistance levels that allow you to complete at least eight but not more than 12 repetitions with proper form. Train your deltoids two or three times per week with at least two different exercises per training session. Aim to complete three sets of each exercise.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.



Demand Media