To create the appearance of wide shoulders you must pick exercises in your
shoulder workout that hit the right muscles. Your shoulder is made up of three
muscles…the front deltoid, the side deltoid, and the rear deltoid. It is
important to focus your shoulder workout mainly around the side deltoid if you
want to create width.
What Exercises in Your Shoulder Workout Emphasize the Side
Include plenty of lateral raise variations in your shoulder workout, if you
want to really isolate the side deltoids. Many people prefer to start their
shoulder workout with shoulder presses, but I prefer to start my shoulder
workout with lateral raises. When you start your shoulder workout with lateral
raises you pre-fatigue your side deltoid muscles. When you hit the shoulder
presses, you will completely blast the side deltoid muscles. When you perform
any pressing movements attempt to keep your elbows to the side of your body.
Don’t allow your elbows to drift forward, as this will put the emphasis on the
front deltoid muscles.
What Exercises You Should Avoid in Your Shoulder
The bigger your traps are, the narrower your shoulders will appear. I would
recommend dropping all shrugging and upright rows from your shoulder workout.
The wide and square shoulder look is achieved by emphasis on the deltoid muscles
during your shoulder workout. I actually believe that big traps create an
unattractive look to the physique and give you a rounded shoulder look.
How Many Sets and Reps to Perform in Your Shoulder
Your shoulder workout will vary depending on your shoulder development. If
you have small shoulders, then I would recommend a high volume approach to your
shoulder workout. Muscle mass is increased by performing a high volume of work on a specific muscle group. If somebody has smaller shoulders, they should aim
to get a pump in their shoulders during their shoulder workout. This is achieved
by performing a higher number of reps and less rest in between sets. I would aim
for 15-20 total sets for shoulders and stick to reps in the 8-12 range. For
those with bigger shoulders I would perform about 1/2 of the volume of lifts
during the shoulder workout. Aim for 8-10 total sets in your shoulder workout
and 5-10 reps per set.
Cardio for Your Shoulder Workout?
Cardio is actually one of the most important part of a great shoulder
workout. If you want that lean and angular look, then cardio will do that for
you. The lifts in your shoulder workout will build width in the shoulders, but
cardio will give you a smaller waist. Low body fat will emphasize the side delts
even further. Cardio will actually put finishing touches on every body part. It
is an important part of your shoulder workout and should be performed year
A Great Shoulder Workout to Create the "Wide Shoulder" Look by Rusty Moore