A Guide to Reducing Bulky Shoulders

PDF download Download Article
Try these exercise, diet, and styling tips for smaller shoulders
PDF download Download Article

Broad shoulders result from genetics or excess muscle or fat around the arms. There's nothing wrong with them at all, but if you want to slim down your shoulders, we're here to help. We've got all the best tips on building up your lower body to balance out your proportions and losing weight for a slimmer silhouette. Plus, we spoke with Elle Monus, an Image Consultant with over 11 years in the fashion industry, about how to create the illusion of smaller shoulders with clothing.

Things You Should Know

  • Prioritize lower-body strength training and cardio exercises like running or bicycling to slim down and also build muscle around your hips to balance your proportions.
  • Spot-treating fat doesn't work, so aim to lose weight overall to achieve slimmer shoulders. Prioritize healthy, low-calorie, high-fiber foods.
  • Create the illusion of slim shoulders with clothing that detracts from your shoulders and highlights your chest or waist, like v-necks or flared pants.
Section 1 of 3:

Exercises to Reduce Broad Shoulders

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6c\/Get-Rid-of-Broad-Shoulders-Step-1.jpg\/v4-460px-Get-Rid-of-Broad-Shoulders-Step-1.jpg","bigUrl":"\/images\/thumb\/6\/6c\/Get-Rid-of-Broad-Shoulders-Step-1.jpg\/v4-728px-Get-Rid-of-Broad-Shoulders-Step-1.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    To stay healthy, aim to do at least 150 minutes of moderate physical activity per week. [1] Choose exercises that target your lower body, like walking, running, climbing stairs, or biking.
    • Cardio helps burn excess fat and supports your heart, lungs, and blood flow.
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/3a\/Get-Rid-of-Broad-Shoulders-Step-2.jpg\/v4-460px-Get-Rid-of-Broad-Shoulders-Step-2.jpg","bigUrl":"\/images\/thumb\/3\/3a\/Get-Rid-of-Broad-Shoulders-Step-2.jpg\/v4-728px-Get-Rid-of-Broad-Shoulders-Step-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Broad shoulders create the appearance of a smaller waist. With this logic, bulk up your lower body and give the illusion of smaller shoulders with strength training. Avoid upper-arm workouts, which will define your shoulders more, and incorporate a lower-body routine at least twice a week. [2]
    Advertisement
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/c8\/Get-Rid-of-Broad-Shoulders-Step-3.jpg\/v4-460px-Get-Rid-of-Broad-Shoulders-Step-3.jpg","bigUrl":"\/images\/thumb\/c\/c8\/Get-Rid-of-Broad-Shoulders-Step-3.jpg\/v4-728px-Get-Rid-of-Broad-Shoulders-Step-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Do free squats. Stand with your feet wider than hip-width apart. Set your hips back, bending at the knees and ankles as you do. Tighten your core as you push your hips down, keeping your heels and toes on the ground. Look straight ahead to keep your chest up and shoulders back. Sit further back so your knees are at a 90-degree angle. Press into your heels and return to an upright standing position. [3]
    • Perform 3 to 4 sets with 12 repetitions (reps) each time.
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a8\/Get-Rid-of-Broad-Shoulders-Step-4.jpg\/v4-460px-Get-Rid-of-Broad-Shoulders-Step-4.jpg","bigUrl":"\/images\/thumb\/a\/a8\/Get-Rid-of-Broad-Shoulders-Step-4.jpg\/v4-728px-Get-Rid-of-Broad-Shoulders-Step-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Try forward lunges. Stand with feet hip-width apart. Keep your core engaged throughout. Step forward with your right foot and bend both knees to a 90-degree angle as you sink into a lunge. Push off the right foot and engage your left glutes to return to the start position. Alternate this movement on each leg. [4]
    • Perform 3 to 4 sets with 15 to 20 reps for each leg, 30 to 40 reps in one set.
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/ec\/Get-Rid-of-Broad-Shoulders-Step-5.jpg\/v4-460px-Get-Rid-of-Broad-Shoulders-Step-5.jpg","bigUrl":"\/images\/thumb\/e\/ec\/Get-Rid-of-Broad-Shoulders-Step-5.jpg\/v4-728px-Get-Rid-of-Broad-Shoulders-Step-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Perform Romanian deadlifts. Stand with your feet hip-width apart, knees slightly bent. Take a dumbbell and hinge at your hips. Push your butt away and keep your flat back so your torso is parallel to the floor. Keep your core tight and push through your heels to stand up straight. Pause at the top and squeeze your butt. [5]
    • Perform 3 to 4 sets with 6 to 12 reps for each set. The amount you do will vary on how much weight you’re lifting.
    • If you’re working with a lighter dumbbell, aim for 12 reps. For heavier dumbbells, aim for 6.
    6. Advertisement
Section 2 of 3:

Changing Your Diet

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/0c\/Get-Rid-of-Broad-Shoulders-Step-6.jpg\/v4-460px-Get-Rid-of-Broad-Shoulders-Step-6.jpg","bigUrl":"\/images\/thumb\/0\/0c\/Get-Rid-of-Broad-Shoulders-Step-6.jpg\/v4-728px-Get-Rid-of-Broad-Shoulders-Step-6.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Unfortunately, you can’t target one specific area in your body to lose fat. Instead, target your whole body by consuming fewer calories than you burn . Your recommended daily calorie intake depends on age, weight, height, exercise frequency, and weight goal.
    • Women need at least 1,200 calories, while men should get no less than 1,500 calories per day. [6]
    • Calories provide the necessary nutrients and energy to keep your body and mind active.
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/95\/Get-Rid-of-Broad-Shoulders-Step-7.jpg\/v4-460px-Get-Rid-of-Broad-Shoulders-Step-7.jpg","bigUrl":"\/images\/thumb\/9\/95\/Get-Rid-of-Broad-Shoulders-Step-7.jpg\/v4-728px-Get-Rid-of-Broad-Shoulders-Step-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    What you put into your body affects how you’re able to perform. Avoid consuming highly processed or sugary foods if weight loss is your goal. Instead, choose foods that are filling but have fewer calories. [7]
    • Lean meats include grass-fed beef, chicken, and pork. [8]
    • If you're on a plant-based diet, get protein from lentils, beans, peas, nuts, seeds, or tofu and tempeh. [9]
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e5\/Get-Rid-of-Broad-Shoulders-Step-8.jpg\/v4-460px-Get-Rid-of-Broad-Shoulders-Step-8.jpg","bigUrl":"\/images\/thumb\/e\/e5\/Get-Rid-of-Broad-Shoulders-Step-8.jpg\/v4-728px-Get-Rid-of-Broad-Shoulders-Step-8.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    They take longer to digest, making you feel full on fewer calories. Examples of fiber-rich foods include vegetables, fruits, and whole grains. If you’re craving a snack, go for air-popped popcorn—it’s a high-volume, low-calorie whole grain. [10]
    4. Advertisement
Section 3 of 3:

Dressing to Slim Your Shoulders

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/f1\/Get-Rid-of-Broad-Shoulders-Step-9.jpg\/v4-460px-Get-Rid-of-Broad-Shoulders-Step-9.jpg","bigUrl":"\/images\/thumb\/f\/f1\/Get-Rid-of-Broad-Shoulders-Step-9.jpg\/v4-728px-Get-Rid-of-Broad-Shoulders-Step-9.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    The right clothing can make or break your confidence. Instead of trying to hide your broad shoulders, focus on other areas of your body to create an optical illusion that draws the eye elsewhere.
    • “Create width in your bottom half by opting for a wide leg, bootcut, or flare leg pant,” says Image Consultant and Co-Founder of True Image Group, Elle Monus. “If skirts are more your thing, try an A-line cut that skims your curves and provides a bit of outward structure.”
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/be\/Get-Rid-of-Broad-Shoulders-Step-10.jpg\/v4-460px-Get-Rid-of-Broad-Shoulders-Step-10.jpg","bigUrl":"\/images\/thumb\/b\/be\/Get-Rid-of-Broad-Shoulders-Step-10.jpg\/v4-728px-Get-Rid-of-Broad-Shoulders-Step-10.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    When dressing for broad shoulders, go for tops that draw the eye towards the chest. Tops like v-necks, collarless shirts, and lower necklines are your friend in these situations. [11]
    • Fashion expert Elle Monus also recommends Dolman sleeve tops. “[It’s] a great casual option…the shoulder seam[s] fall further down the shoulder…[giving] you extra room to avoid any pulling in the fabric at your shoulders or bust.”
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/f4\/Get-Rid-of-Broad-Shoulders-Step-11.jpg\/v4-460px-Get-Rid-of-Broad-Shoulders-Step-11.jpg","bigUrl":"\/images\/thumb\/f\/f4\/Get-Rid-of-Broad-Shoulders-Step-11.jpg\/v4-728px-Get-Rid-of-Broad-Shoulders-Step-11.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    “Women’s clothing [isn’t] always cut for broad shoulders,” Expert Image Consultant Elle Monus offers an alternative, “Men’s clothing is often cut for broad shoulders, but if you’re having trouble finding the right fit, size up and tailor at [the] waist.”
    • You can also try brands that offer custom measurements.
    4. Advertisement


Expert Q&A

Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Video

      Tips

      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!

      You Might Also Like

      How to
      Cash Out on Sweatcoin on Android
      The Ultimate Guide to Building Muscle Mass
      What is Total Body Enhancement? Red Light Therapy at Planet Fitness
      How to
      Measure VO2 Max
      How to
      Lose Weight in 3 Days
      How to
      Bounce Pecs
      How to
      Choose the Right Dumbbell Weight
      How to
      Improve Your Reflexes and Reaction Speed
      How to
      Do Pull Ups for Beginners
      How to
      Get a Nice Body
      How to
      Clean Boxing Gloves
      How to
      Air up an Exercise Ball
      How to
      Calculate Your Body Age
      How to
      Keep Fit
      Advertisement

      Expert Interview

      Thanks for reading our article! If you’d like to learn more about fashion, check out our in-depth interview with Elle Monus .

      References

      1. ↑ https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
      2. ↑ https://www.nytimes.com/2023/01/03/well/move/strength-training-cardio-exercise.html
      3. ↑ https://www.acefitness.org/resources/everyone/exercise-library/135/bodyweight-squat/
      4. ↑ https://www.acefitness.org/resources/everyone/exercise-library/94/forward-lunge/
      5. ↑ https://www.self.com/story/how-to-do-a-deadlift
      6. ↑ https://www.forbes.com/health/body/calorie-calculator/
      7. ↑ https://www.cdc.gov/healthyweight/healthy_eating/index.html
      8. ↑ https://betterme.world/articles/lean-meats-for-weight-loss/
      9. ↑ https://ask.usda.gov/s/article/What-are-vegetarian-and-vegan-choices-in-the-Protein-Foods-Group
      1. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20044318
      2. ↑ https://www.lovetoknow.com/life/style/plunging-neckline-dress

      About This Article

      Thanks to all authors for creating a page that has been read 61,783 times.

      Did this article help you?

      Advertisement