A Guide to Reducing Bulky Shoulders

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Try these exercise, diet, and styling tips for smaller shoulders

Co-authored by Elle Monus and Mason Martinez, BA

Last Updated: November 7, 2024 Fact Checked

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Exercises

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Changing Your Diet

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Dressing to Slim Your Shoulders

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Video

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Expert Interview

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

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1
Do cardio workouts for 30 minutes each day. To stay healthy, aim to do at least 150 minutes of moderate physical activity per week.^{[1]
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Health.gov
Online collection of health and fitness standards set by the U.S. Office of Disease Prevention and Health Promotion

Go to source} 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.
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]
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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]
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- Perform 3 to 4 sets with 12 repetitions (reps) each time.
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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]
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- Perform 3 to 4 sets with 15 to 20 reps for each leg, 30 to 40 reps in one set.
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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]
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- 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.

Section 2 of 3:

Changing Your Diet

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1
Reduce your calorie intake. 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]
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- Calories provide the necessary nutrients and energy to keep your body and mind active.
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Eat lean meats, fruits, and veggies. 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]
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Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services

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- Lean meats include grass-fed beef, chicken, and pork.^{[8]
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- If you're on a plant-based diet, get protein from lentils, beans, peas, nuts, seeds, or tofu and tempeh.
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.^{[9]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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Section 3 of 3:

Dressing to Slim Your Shoulders

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1
Draw attention away from your shoulders. 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.”
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Incorporate v-necks and lower necklines into your wardrobe. 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.^{[10]
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- 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.”
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Try men’s clothing if you're a woman. “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.