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Forum » Help with widening shoulders
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Thread: Help with widening shoulders

post 1632463223 02-26-2021, 09:25 PM
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  1. IronFeta
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Help with widening shoulders

Weak point for me.

Currently, I'm doing lateral raises twice a week, once a heavier, faster movement 8-12 reps. The other day lighter and slower with upper half reps each rep, 10+ range. Rear delts with face pulls, reverse cable or machine flies. OHP.

I know genetics and clavicle length plays a large role but improvements can still be made. Whether a few inches are possible, unaware. Any routine/movements/etc you've found particularly beneficial?


Thanks for the help. Reppers on rc.
post 1632463473 02-26-2021, 09:27 PM
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  1. KyBrah32
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Heavy strict OHP are the goat for delts
“Gotta have opposites, light and dark and dark and light, in painting. It’s like in life. Gotta have a little sadness once in awhile so you know when the good times come" - Bob Ross
post 1632464443 02-26-2021, 09:43 PM
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Originally Posted By KyBrah32⏩
Heavy strict OHP are the goat for delts
Working on em. Will they really provide a broader appearance compared to bulkier shoulders? Both are good and there's some overlap tbf.
post 1632464773 02-26-2021, 09:47 PM
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Heavy OHP, I mix up seated and standing, and heavy lateral raises for me.
S/B/D—185/165/205 (sumo w/ straps)
post 1632465293 02-26-2021, 09:58 PM
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Getting a wider and more developed back will do more for your percieved 'Shoulder width' than endless amounts of side laterals. Your shoulders sit on top of your back and lats, the wider your lats, the wider your shoulders.

Make sure you develop wide lats with exercises such as pull ups, pull downs, db rows etc.

And obviously continue getting stronger on Overhead pressing movements, idc if its seated or standing dumbell or barbell. And do plenty of side lateral and rear delt work.
post 1632466233 02-26-2021, 10:08 PM
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Seated dB ohp
post 1632466733 02-26-2021, 10:15 PM
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bent over barbell rows. True width starts with the back.\/ & rear delts.
post 1632467993 02-26-2021, 10:33 PM
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Don't forget the narrower your waist the more wider your shoulders will seem.
post 1632468083 02-26-2021, 10:34 PM
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Need to train lats and upper back to actually widen your frame. Lateral raises will only go so far.

Getting a smaller waist will also help your shoulders look broader.
post 1632468723 02-26-2021, 10:42 PM
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Work on side and rear delts the most

Side raises, upper back rows, reverse pec deck, upright rows
post 1632468833 02-26-2021, 10:45 PM
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Originally Posted By BigDeeps01⏩
Work on side and rear delts the most

Side raises, upper back rows, reverse pec deck, upright rows
What’s an upper back row?
post 1632469113 02-26-2021, 10:49 PM
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Originally Posted By tbonestake⏩
What’s an upper back row?
Basically just a row where you are focusing on bringing your elbows up higher, similar to a face pull

Example

post 1632469603 02-26-2021, 10:57 PM
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Originally Posted By BigDeeps01⏩
Basically just a row where you are focusing on bringing your elbows up higher, similar to a face pull

Example

Ah okay, I used to do these with a wide grip handle really strict but never heard it called that. Reverse pec dec still my favorite for rear delts.

Do you have any tips for upright rows? I’ve never done them but heard them recommended a lot.
post 1632469923 02-26-2021, 11:02 PM
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Originally Posted By tbonestake⏩
Ah okay, I used to do these with a wide grip handle really strict but never heard it called that. Reverse pec dec still my favorite for rear delts.

Do you have any tips for upright rows? I’ve never done them but heard them recommended a lot.
I feel like it's a pretty finnicky lift. I like doing them with the ez bar on the cable station, and focus in just leading with the elbows. Also I stop once my elbows are about parallel to the floor

Here's a good video on it

post 1632470143 02-26-2021, 11:06 PM
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Originally Posted By BigDeeps01⏩
I feel like it's a pretty finnicky lift. I like doing them with the ez bar on the cable station, and focus in just leading with the elbows. Also I stop once my elbows are about parallel to the floor

Here's a good video on it

Cool, thanks man. On spread
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