How To Get Rid of Broad Shoulders

Broad shoulders can be a blessing or a source of insecurity. While many men aim to build wide, muscular shoulders for a V-taper physique, some women may feel self-conscious due to cultural beauty norms. The truth? Everyone’s ideal body is different, and broad shoulders don’t need fixing—but if you want to reduce their appearance, this guide offers natural strategies backed by anatomy, fitness, and fashion.

broad shoulders

ANATOMY OF THE SHOULDERS

To better understand how you can get "rid" of broad shoulders, we need to look at the structure and anatomy.

Let's break it down into shoulder bones and shoulder muscles:

SHOULDER BONES

The shoulders comprise five bones; the glenoid cavity, scapula, clavicle, acromion, coracoid process.

Clavicle (Collarbone): The primary contributor to shoulder width. Longer clavicles = broader shoulders.
Scapula (Shoulder Blade): Anchors 17 muscles and affects movement and posture.
Glenoid Cavity: The ball-and-socket joint providing mobility.
Acromion & Coracoid Process: Bony projections that add to shoulder shape and structure.

can you get rid of broad shoulders

SHOULDER MUSCLES

Lateral deltoid: Adds the most visual width. Key muscle for broad-shouldered appearance.
Anterior & Posterior Deltoid: Front and back delt muscles help with movement but have less visual impact on width.

WHAT CAUSES BROAD SHOULDERS?

Shoulder width is mainly determined by:

Genetics: Especially clavicle length.
Muscle Mass: Built through weight training.
Body Fat: Extra fat in the upper body can widen the appearance.

WHAT IS CONSIDERED BROAD SHOULDERS?

Broad shoulders are relative to your frame. A few signs:

Shirt seams sit above your natural shoulder line.
You have a V-shaped torso.
Your biacromial diameter (shoulder width) is above average:
- Men: 16.1 inches
- Women: 14.2 inches (CDC data, 1988–1994)

how to get rid of wide shoulders female

ARE BROAD SHOULDERS ATTRACTIVE?

It depends on who you ask, but we think broad shoulders on both men and women can be attractive. Most men who work out always try to enhance their shoulders to make them broader, whereas women tend to feel the opposite. We think this is a mistake; broad, well-built shoulders can look great on men and women.

In fact, wide shoulders are a characteristic of the mesomorph body type, the most desired somatotype that has the easiest time building muscle and maintaining an athletic, toned physique. In addition, ladies who regularly weight lift and include both arm workouts and back exercises in their routine will have a broader back due to more muscle mass. Hard-earned muscle is always attractive!

HOW TO GET RID OF BROAD SHOULDERS

While you can’t shorten your bones without surgery (which we don’t recommend), you can reduce the appearance of broad shoulders with these tips:

5 BEST WAYS TO REDUCE THE APPEARANCE OF BROAD SHOULDERS

You might not be able to fully get rid of wide, broad shoulders because your genetics dictate how long your collarbones are. However, you can employ some strategies to help reduce how broad your shoulders look.

1. TONE UP TO GET RID OF BROAD SHOULDERS

Train shoulders using light weights and high reps (20–30 reps, low resistance) to tone without adding mass. Focus on anterior and posterior delts rather than side delts.

2. BUILD LOWER BODY MUSCLES TO REDUCE THE APPEARANCE OF WIDE SHOULDERS

Wider hips and stronger legs balance your silhouette.

Exercises: Squats, hip thrusts, lunges, deadlifts
Reps/Sets: 8–20 reps per set, 3–4 sets per exercise
Train each muscle group twice per week

3. LOSE FAT TO GET RID OF BROAD SHOULDERS

You can’t truly spot-reduce fat—but lowering body fat overall will reduce size in your shoulders too.

Try: HIIT workouts, resistance training, and cardio (3–5x/week)
Calories: Burn ~3,500 calories to lose one pound of fat
Tip: Anaerobic workouts like HIIT offer more post-exercise calorie burn (EPOC)

4. EAT HEALTHY TO REDUCE BROAD SHOULDERS

Your diet plays a bigger role than exercise in reshaping your body.

Macronutrient Breakdown for Fat Loss:

45% Protein: Helps preserve lean muscle mass.
35% Fats: Focus on healthy fats like avocados, nuts, and olive oil.
20% Carbs: Stick with whole grains, veggies, and legumes.

Avoid: Processed foods, sugary drinks, refined carbs, and trans fats.

5. FASHION TIPS FOR WOMEN WITH WIDE SHOULDERS

Styling tips (especially helpful for women):

Avoid: Shoulder pads, strapless tops, fitted shirts
Do Wear: V-necks, wide-leg pants, dark tops with lighter bottoms
Pro Tip: A-line dresses and flowy skirts can draw attention downward

women with broad shoulders

FINAL NOTE

One person's trash is another person's treasure can be applied to the situation of having broad shoulders. While some women would kill to have broader shoulders, others might feel like it's a burden.

If you have broad shoulders because of genetics and bone structure, then you can look to tricks like clothing choice to create an illusion of slim shoulders.

If you have broad shoulders due to being overweight or muscular, you can make changes to your diet and exercise routine to get rid of broad shoulders. Broad shoulders shouldn't be that high on your list of worries; having a healthy body should be your number one priority!

Glute Exercises To Build Up Your Hips:

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