Hi guys,

Here's a couple of tips on broadening your shoulders. I hope that they are useful.

A lot of people pump away at their shoulders for hours in order to develop broad shoulders, performing set after set of shoulder press. This does thicken the shoulders to a point, however to develop broadness, rather than just thickness, a different strategy is called for.

There are three distinct heads to the shoulder muscle (or Deltoids). The Anterior Deltoid (front of the shoulder), the Posterior Deltoid (back of the shoulder), and the Lateral Deltoid (side of the shoulder). Now what you really want to focus on for that broad shouldered look are the Lateral Deltoids. This may be accomplished as follows.

The Lateral Raise

This exercise should be performed with a dumbbell in each hand and the arms slightly bent. The movement should begin with the weights held together in front of the body, whilst stood up. The arms should then be raised so that the weights are parallel with the shoulders and then lowered slowly.

This is an exercise that I swear by!

Anyway thats my 10 cents worth for the day.

I totally agree with this mmuscle. Mike Mentzer said it himself, after puberty this is the only way to broaden your shoulders. In a few short months of using the exercise exclusively I have broadened my shoulders a great deal!

Glad you agree

Good post.
-Mike

Yes, and also cable lateral raises are very good for this as well.

Dont get me wrong cable lat raises are great if you have existing muscle mass, but for beginners they should really start out using the bumbell in order to develope the stablizer muscles. Start out slow and with light weight to get great form, otherwise you will end up tearing your shoulder or rotator cuff and that not good at all. All to often they think that 7.5 or 10 lbs isnt enough and they throw the weight or sway while lifting and that just not using your shoulder thats using you back, abs, and everything. SLow and proper form, I suggest a light warm up set and 3 sets of 6-8. Remember you use your shoulder in alot of other exercises other than your shoulder day.

Yup... side lateral raises, been doing them for two months and my shoulders are looking really good.

In fact, I swear by the following routine... I've been doing it exclusively and my shoulders are forming into perfectly round shapes.

Standing DB Press 3 x 8
Seated Arnold Press 3 x 8
Side lateral Raise 3 x 8
Bent Over (Head on Bench) Raise 3 x 8

i've been wondering...what is an arnold press?

Arnold Press

I also agree with mmuscle. The lateral dumbbell raise is the best for widening the shoulders, because I have done that exercise occasionally and notice immediate results. I've also noticed better mass/shape in the trapezius area with that exercise, which makes sense.

Yes, I highly prefer lateral db raises over front db raises. Front db raises can overextend the tendons in your delts VERY easily if you don't warm up completely, and you probably have to do a few sets here and there involving a lot of the shoulders before you do front db. raises.

But lateral raises are the best.

Cool thread Mmuscle. Another little helpfull thing when doing lateral raises is to try and concentrate on getting your pinky finger higher than your other fingers at the top.... or like Arnold says, pretend you are pouring out a glass of water at the top. Just this slight change in how you do the movement will be noticable right away...

Not to jump front to back, but man... if anyone out there is having a tough time hitting up those rear delts - I've been doing Rear DB Raises with my chest on a Incline Bench at about 30degrees and it feels great. They really keep you honest by taking out all the swinging that would ocur with standing rear DB raises...

WeaponX,

I've been doing those rear DB raises with my head resting on the back of the incline bench... I'm can't believe I never thought of just lying down on a bench or something instead... lol

Do you think it would be better to lie down on a bench flat or lay against the bench slightly inclined and doing the rear DB raises???

WeaponX,

I've been doing those rear DB raises with my head resting on the back of the incline bench... I'm can't believe I never thought of just lying down on a bench or something instead... lol

Do you think it would be better to lie down on a bench flat or lay against the bench slightly inclined and doing the rear DB raises???

I've never tried the head resting on the back of the Incline Bench, I see a friend do that at the gym... I'm sure it's good as well. Yea, I never gave the Incline Rear Delt Raises a second thought till I saw Jay Cutler doing them on his video....

I think it would be better to use a Incline instead of a flat, the flat won't really allow the DB's to almost come together at the bottom... you would be hitting the floor. A 25-30 degree angle seems to work perfect. It might take you a little bit to get your groove, because it can be a little akward at first, and you might have to use less weight compared to your head resting on the back of the Incline.

Some things that I noticed that have helped me are- try to position your body so you are laying on the Incline with your Chest down, with the top of the Incline bench being around your lower chest/nipple area... possibly a little higher. And just raise the DB's away... same deal with the pinky finger as well. Letting the DB's draw you forward for a good stretch and just coming short of touching them together at the bottom. Your chest may come slightly off the bench as you are raising, but you should feel these a lot!!!!

Like I said, it might take a little bit to get the groove. I have my wife put her foot on the base of the Incline Bench, because as the reps are getting harder I tend to start moving the Incline Bench forward. I think you work out at home, but I have also seem people do these on the new age T-Bar machines they have out there as well. The kind with the pad for your chest. I think that these are the best rear delt buuilders around, I used to do standing rear delt DB raises and i was using 65's, now I only use 25-35's with the Incline and I am feeling it alot better. She does them with me as well, and she agrees that they really, really work that area good. Hope that helps.

Weapon X,

Wow! It was finally shoulder day today...

I did all the stuff you suggested and yeah, lying on the bench is way better!

I did the pinky thing also for both Side Lats and Rear Delts. It's really amazing how just twisting your arm a little, really makes you feel the rear delts getting worked better. Awesome, thanks for the advice!

i've been told by numerous people that apparently its a better idea to start with the dumbbell at your side, rather than in front of you.
Any thoughts? i think its probably to prevent yourself from using momentum.
Try that...