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.
Develop the Deltoids
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 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.