Having wide shoulders give the upper part of our body an inverted triangle shape, where our body appears to be wider at the top and narrower at the waist. Having wider shoulders gives you a nice upper body shape,as well as, the strength to carry out everyday task such as lifting heavy objects or playing sports

Every different muscle group in our body have their own exercises, where in this post we will focus on the shoulder muscles which are:

The front deltoid

The medial deltoid

The rear deltoid

We will be focusing on shoulder workout with dumbbells targeting the three shoulder muscles.

The Front Deltoid

Dumbbell shoulder press:

is an important exercise in order to build shoulder mass and strength. This particular exercise uses multiple muscles at once, which allows the person to lift heavy weights. But the main target for this exercise is the anterior delts (The front deltoid).Dumbbells shoulder press can be done either seated or standing. Personally, I prefer the seated version because you will not be having any support momentum. Also, it is better for building shoulder mass.

The correct technique for doing the seated shoulder press the right way is:

  • Hold the two dumbbells at shoulder level, and make sure that your palms are facing forward.
  • Push the dumbbells until your arms are fully extended upwards, and then lower them back down after a short pause, and make sure that you come down to about 90 degrees.
  • Make sure that you do not use your back to help you raise the dumbbells.


The Medial Deltoid

Dumbbell lateral raise:

Dumbbell lateral raise is an exercise that targets the Medial Deltoid. It is a great exercise for both beginners and experienced weight lifters, where it helps them build strong and well-toned medial deltoid.
When you are performing this exercise make sure that your elbows are close to the torso especially in the initial position. Dumbbell lateral raise can be performed either standing or sitting on a bench. I prefer the sitting version where it eliminates the leg support that you get when you are doing the exercise standing.

1- Stand straight with your legs slightly bent/ sit on the bench with two dumbbells in both hands. You should make sure that your arms are on the side in fully extended position, and that your palms are facing the torso.

2- Life the dumbbells towards the side until they are parallel to your shoulder

3- Hold for a moment and return to the initial position.


The Rear Deltoid

Dumbbell bent-over raise:

This exercise targets the posterior delts (Rear Deltoid), which is the small muscle at the back of the shoulder. The majority of people ignore exercising this part of shoulder compared to the other parts; although, it gives the shoulder large and rounded appearance.

If you are looking to have a wide shoulder with large muscle mass, you should target all parts including the rear deltoid. This exercise can be done standing or seated.

1- Sit on the end of bench, and bent over and rest your chest right on your thigh as to hold the dumbbells on your hand just below the floor.

2- Raise your hands up toward the ceiling in reverse fly motion, and make sure that your arms are close to being parallel to the ground, then lower them slowly.

3- Avoid bouncing your torso or relying on any support momentum, also 3 to 4 sets of 10 to 12 reps.


There are many other exercises that can be done with dumbbells, but I consider these three exercises the core of shoulder workout. if you want to build a wider shoulder, you should include these three exercises in your workout program. Also, shoulder workout with dumbbells should be done with lightweight until the muscle is developed then increase the weight gradually. There is no point of pushing yourself to lift heavy weights for two reasons:

1- you will not be able to perform the exercise the right way

2- it may lead to shoulder injuries

all I am saying is take it easy, these three muscles are small and they need time to develop. Keep working on them the right way and you will get to the upper body shape that you are looking for.

Categories: Exercises


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