Best exercises to build broad shoulders at home
Aesthetically, broad shoulders can do wonders for your frame. Both Johnny Bravo and Chris Evans would agree. Wide shoulders can help you unlock an inverted triangular body shape. With a bulkier upper body and a narrower waist, this frame is essentially the opposite of a dad-bod.
What’s more?
You don’t necessarily need to hit the gym to work on your shoulders. There are tons of push up variations for every fitness level to help you strengthen and tone your shoulder muscles.
But before we get into that, let’s learn more about the benefits of training your shoulders regularly. We spoke to Gautham Ramesh, Fitness Expert at cult.fit to find out everything you need to know.
Gautham Ramesh: The shoulder joint is one of the most complicated joints in the human body. It is one of the two ball and socket joints in the body. This means that the shoulder joint can move in multiple directions with a high degree of freedom, unlike other joints.
Some of the most important muscles that have an impact on the shoulder joint are your front deltoids, medial deltoids, posterior deltoids, rotator cuff muscles, biceps, chest muscles, and your upper back muscles.
So, it is important to proportionately train the other parts of your upper body along with your shoulders.
Strong and proportionally trained shoulders will help you become more functional, mobile and reduce your risk of shoulder injuries
How often should you train your shoulders?
Shoulder muscles, like any other muscle group, can be trained two-three times a week. But keep one thing in mind – almost all compound upper body exercises will involve shoulders, so it is easy to over train them.
So, if you train your shoulders twice a week, this does not mean they need to have your undivided attention. Rather, it means that shoulder exercises can be performed with exercises for other muscle groups twice a week.
How should you relieve soreness in the shoulders after a strenuous workout?
If the soreness around your shoulders persists merely for a day or two and only happens once in a while, this is generally considered normal.
But if this happens regularly and persists for more than two days, it is a clear indication that the muscles are being over trained. Avoid this by reducing the amount of shoulder exercises you perform.
Of course, you should also focus on your nutrition intake with adequate amounts of macronutrients for better recovery.
5 exercises to build broad shoulders at homeWe asked Ramesh to curate a bodyweight beginner-friendly shoulder workout. Here are five exercises you can add to your at-home shoulder workout routine.
1. Pike push ups
If you’re familiar with Yoga, you’ll realise that the starting position of this push-up variation is similar to the downward dog pose.
Instead of stretching in this pose, you need to bend your elbows to touch your head on the ground and come back up. That’s one rep. Try and do 8-10 reps to start with.
2. Incline push ups
Give your shoulders a break and focus on your chest with this variation. You can use any stable inclined surface, like a box or bench, and place your hands on it. Place your feet on the floor and get into a push up position. That’s it, you’re all set.
3. Scapular push ups
This push up variation is a great exercise to increase shoulder mobility. Unlike other variations, you don’t bend your elbows in this one.
You simply engage and squeeze your scapula and then push it apart by rounding your shoulders.
4. Prone Y T W
Start by lying on your stomach and placing your arms in a Y position in front of you and lifting them up. Imitate the same movement in a T and W position respectively, as shown in the video below.
This exercise focuses on the muscles between your shoulder blades and is a great way to correct posture.
5. Towel face pulls
You can use a towel, TRX, roman rings, or resistance bands to do this exercise. Depending on your chosen equipment, you can either perform it upright or inverted (as in the case of roman rings).
You only need five moves to build stronger shoulders—here's how
Upper body workouts often focus on your arms and chest, but your shoulders also play a crucial role in everyday tasks like lifting objects and supporting your posture. If you're after a way to build more muscular shoulders, all it takes is a bit of time and this five-move dumbbell workout.
Handily, you just need a set of the best adjustable dumbbells to get started. These customisable weights are an excellent space-saving option for at-home exercise as they combine several dumbbells into one, and you can quickly switch the load mid-workout.
According to Bradley Simmonds, the personal trainer behind this routine, gradually increasing the weight is the key to sustainable results. As he wrote on Instagram, "get these five exercises done regularly and consistently, increasing the amount you lift week by week."
It's a technique known as progressive overload, where the aim is to continually challenge your muscles and promote growth. And since you only need some dumbbells, it's easy to turn this routine into a habit, whether you're at the gym or training at home.
You'll do 10 repetitions of each of the five exercises and repeat the routine four times for an effective, muscle-building workout. As Simmonds notes, "you can go heavier at 4-6 reps (for growth) or lighter at 14-20reps (keep it lean) depending on what your goals are."
Watch Bradley Simmonds' dumbbell shoulder workout
Although the focus is on your shoulders, these moves work your whole upper body, including your arms and chest. These areas of your body are all connected, so improving strength in your shoulders has a positive effect on the rest of your upper body too.
Simmonds' choice of weights plays a role too. According to a study published in the Journal of Strength and Conditioning Research, dumbbell shoulder presses are more effective at working your deltoid (shoulder) muscles than doing the same exercise with a barbell.
If you want to give the routine a go, we've listed all the moves you need below. Watch Simmonds' Instagram video to perfect your form, get the most from your exercise, and avoid injury.
Bradley Simmonds' dumbbell shoulder workout moves
Although Simmonds recommends adding this specific routine into your schedule, you can switch some of the moves for any of these shoulder gym workouts to get similar muscle-building results.
If you want to focus on a different area, these chest workouts at home are an excellent way to develop a stronger chest. Many of these moves use your body weight for resistance, but you can add a set of the best resistance bands to increase the load.
A Resistance Band Shoulder Workout You Can Do On the Go
To maintain a tall running posture—which can pay off in performance thanks to stronger form and potentially better breathing—it’s smart to work your shoulders. Targeting this area also allows for a better arm swing to propel you forward.
While you could use dumbbells to hit these muscles, a resistance band makes for an affordable and portable way to get it done. Enter: This resistance band shoulder workout.
“Strong shoulders contribute to maintaining overall running mechanics,” Amber Rees, senior instructor at Barry’s in New York City and co-founder of the Brave Body Project and creator of this workout tells Runner’s World. “Strengthening the shoulders and back will keep your shoulders from rolling forward and enhance your running posture. This will also optimize your arm swing, which can elevate speed and running efficiency.”
While a resistance band workout might seem limiting, Rees shows you the versatile and challenging moves you can do to strengthen your shoulders from every angle, with just this one piece of equipment. Plus, because it’s so light and takes up little space, you can throw a resistance band in your travel bag and do this workout from anywhere.
How to use this list: Beginners can complete two rounds of these exercises, practicing each move for 50 seconds and resting for 10 seconds in between each one. More advanced runners can complete each exercise for 3 sets of 10 reps.
In the video above, each exercise is demonstrated by Rees, a certified trainer, so you can follow proper form. You will need a resistance band with handles. An exercise mat is optional.
1. Pull-Apart
Stand with feet shoulder-width apart, arms extended straight in front of body and raised to shoulder height, holding a resistance band with both hands, palms facing floor. Engage core and pack shoulders down and back. Pull fists away from each other, forming a T with arms. Slowly return to start. Repeat.
2. Bent-Over Y Raise
Start by holding one end of the resistance band in each hand and stepping on the band with right foot. Place hands down by right knee. Then, pull resistance band up vertically to shoulder level, forming a Y shape with arms. Keep a slight bend in elbows. Slowly lower arms back down. Repeat.
3. High Pull
Step on the resistance band with both feet, feet hip-width apart. Cross the band in front of you and hold a handle in each hand, arms down in front, palms facing you. Bending at the elbows, use both hands to pull the band up towards chin. Elbows should reach up toward ceiling. Slowly lower arms back down. Repeat.
4. Overhead Press
Start kneeling with toes tucked and the resistance band underneath both feet behind you. Grab a handle in each hand. Bend elbows and lift arms to shoulder height, palms facing away from you and arms forming a goal post shape. With elbows in line with shoulders, press the band straight up overhead, extending elbows. Slowly lower arms back down to shoulder height. Repeat.
5. Plank Walk
Start in a high plank position with the resistance band on the floor, grabbing it with both hands, placed shoulder-width apart. Body should form a straight line from head to heels, with shoulders right over wrists. This is your starting position. Lift right hand to step it out to the side, pulling on the band. Then return to starting position. Lift left hand to step it to the side, pulling the band. Then return to starting position. Hips should stay steady the entire time. Continue alternating.
Monique Lebrun Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor.
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