MAYA’S BIOGRAPHY
DIET & EXERCISE PLANSHOW TO GET BROAD SHOULDERS
Written by guest author N.P.Burggraaff
For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store.
A lot of people want to broaden their shoulders for a fit and strong physique and to achieve that attractive ‘v’ shape. While some people are born with broader shoulders, others will have to work very hard to get them. The good news is that you don’t need a gym membership to achieve your dream shoulders. In this article, I’ll discuss some exercises that will help you broaden your shoulders and that you could do from the comfort of your home.
Exercises to widen your shoulders
To get broad shoulders, the sides of the shoulders should be developed optimally. You can train your shoulders twice a week for 20 minutes with the following exercises. You will only need some dumbbells as weights put tension on the muscles and this makes them grow. How heavy you should lift depends on your fitness background. Progress slowly and learn when you should increase your weights.
Shoulder press:
Stand with your back straight and your feet shoulder width apart. Pick up dumbbells with your desired weight and hold one in each hand. Position the dumbbells upwards and hold at shoulder level keeping your elbows at a 90 degrees angle. Breathe deeply and then lift the dumbbells upwards and straighten your arms. Hold for one second and slowly lower back into the starting position. Focus on the movement not on how fast you can do it! Easy does it. This exercise works out the middle head of the shoulder joint. The triceps are also trained with shoulder press. Do 3 sets of 15 reps.
Side raises:
Stand in an upright position and pick up two dumbbells. Position your feet shoulder width apart and let the dumbbells hang down by your sides. While keeping your arms straight, lift the dumbbells upwards until your arms are at shoulder level and parallel to the ground. Form a straight line with arms and shoulders Slowly lower back into the starting position all whilst keeping your arms straight. Keep your back straight and try not to swing during the exercise. Repeat for 3 sets with 15 reps. It is important you keep your shoulders pinched during this exercise. So stand tall and strong!
Front raises:
Stand up straight and pick up a pair of dumbbells or a weighed plate. Hold the dumbbells/plate in front of you and place on the front of your thighs. Keeping a straight back, lift the weights upwards until you are at face level and your palms are parallel to the ground. Hold for one second before lowering back down to the starting position and repeating. Do this for 3 sets of 15 reps.
Bent raises:
Stand with feet shoulder width and your knees slightly bent. Have your head facing down and arch your back slightly bent to almost 90 degrees. Carry a dumbbell in each hand with your palms and dumbbells touching each other. With pinched shoulders, lift your arms until they form a straight line. Release slowly to the starting position and repeat. Do 3 sets of 15 reps.
For more advice on how to train at home, download the home exercise guide here.