HOW I

DEVELOPED
BROAD
SHOULDERS
Steve Reeves

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Please note that the author of this book is not responsible in any manner whatsoever for
any injury that may result from practising the techniques and or following the instructions
given within. Since the physical activities described herein may be too strenuous in nature
for some readers to engage in safely, it is essential that a physician be consulted prior to
training.

Written and distributed by the Golden Era Bookworm

Copyright © 2019 Golden Era Bookworm

All rights reserved. No part of this publication may be reproduced or utilized in any form
or by any means electronic or mechanical without written permission from the Golden Era
Bookworm.

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PREFACE
In the other series of these booklets, I will try to give our readers the benefit of Steve’s
experiences in developing the arms, chest, back, waist, calves and thighs. In this particular
booklet, I will give Steve’s own account in the development of his shoulders at the time he
won the 1947 AAU Mr America. Further, we will look at Steve’s thoughts on broadening the
shoulders and source several articles and interviews he has given over the years.

When we think of Steve Reeves’s physique, there is one word that always comes to mind.
Perfection. To many, Steve Reeves was and still is the epitome of what a bodybuilder should
be. And I think this has much to do with his V-Taper. The perfect V-Taper, as Steve put it,
requires properly developed shoulders, properly developed lats and a small muscular waist.
These three elements were critical. And it is the topic of shoulder development which will
be the focus of this booklet.

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INTRODUCTION
“I am writing this article for the benefit of all those fellows who would like to have broad,
well-developed shoulders, but whom either: 1) have not gotten around to it; or 2) have
been neglecting this particular phase of body development. It is my opinion, and I am sure
that the great majority of the readers will agree, that broad shoulders are most important to
a fine looking and well developed physique.

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A pair of wide, fully developed shoulders Is one of the most outstanding requisites of the
body which is truly well-developed. They portray strength, vigour and vitality, from the
visual aspect, and what is even more important, mean exactly all of that from the physical
viewpoint, as well. It is common knowledge that a well-developed, broad-shouldered man
looks like more of a man, and in actual fact is, as a general rule, more of a man, than say an
under-developed thin person.

Men, as well as women, admire a person with broad shoulders. You readers can observe
this yourselves at any time you are at the beach, swimming pool, or any other place where
folks are attired in swimming trunks, etc. Who is it that gets the most attention…the
admiring glances from both sexes? Who is it that is the most popular? The fellow with the
narrow, undeveloped shoulders? The fat boy with his hip measurement larger than that of
his shoulders? Of course not! I know you will find that it is the fellows with the broad
shoulders and trim waist-line!

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I do not want to give the impression that only those who have been endowed by nature
with big shoulders are superior to all others who have not been quite so fortunate. Not at
all. It is my contention that every man, regardless of his size, can so develop his body as to
rate the envy of the folks too lazy, or perhaps not sufficiently interested- to do something
about it. I say that we cannot help the way we are born, but we certainly can help the way
we do with the body we were born with. A fellow of comparatively small stature, who has
developed his physique to the fullest possible extent, rates a lot more admiration than the
fellow who has been given by nature a big body, but hasn’t bothered to take care of it or
develop it properly. What’s more, the fellow who is by nature smaller, but who has properly
developed his body, gets a darn sight more admiration than the other fellow!

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I guess everyone would like to have broad shoulders, and if they could be acquired by
pushing a button, or by stepping up to the counter in the corner store, everyone would have
them. But unfortunately for those less ambitious folks, it takes certain amount of real hard
work to get them. Incidentally, to prove my point that broad shoulders add to the
appearance of any man, regardless of his physical makeup, did you ever notice the way the
shoulders of men’s suits are padded? This is true also, of men’s sports-coats and top-coats.
Of course, many times this too is carried to extreme. I’ve seen some fellows whose coat
looked like it was still on a hanger! On the other hand, a broad-shouldered, well-developed
fellow fills out his suit properly, and as a result looks so much better in his clothes than the
fellow who needs so much artificial aid to make him look like a real man, with the masculine
appearance so much desired by everyone.

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While we are on this subject, you have perhaps noticed too, that ladies also like to have
their suit coats padded a bit, too. They always like to accentuate the shoulders, and in so
doing make the waist and hips appear so much smaller by comparison. This theory of the
womenfolks, while based primarily on style, has an inference that has a lot of common
sense. It not only adds to a person’s appearance to have the shoulders wide and the hips
and waist small, but every rule of good health and physical well-being points up the very
same story.

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Now to get down to specific details. There are three basic angles from which the broadening
of the shoulders can be accomplished. The first is development of the deltoid or shoulder
muscle, as it is commonly known. Proper exercise and effort in this direction can easily add
2 to 4 inches to your shoulder width. The second approach is to broaden the shoulders by
developing the thoracic cage or rib-box to its fullest capacity. As most of you readers
probably know, the scapula or shoulder blades are mounted on the back of the rib-box.
Thus, when the rib-box is developed to its fullest possible extent, it is readily apparent that
you will thus, in turn, add inches to the width of your shoulders. It is really a natural, simple
consequence that must follow. The third, but by no means least important approach, is to
stretch and enlarge the tendons and cartilages between the scapula, or shoulder blades, and
the humerus (the upper arm bone). This may be accomplished by dislocating with
dumbbells, dislocating on rings, and also with shoulder stretching exercises.

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By using these three methods combined, it is possible to add up to 6 inches to the shoulder
width. This may sound a bit far-fetched to the skeptics, but you can take my word for it, that
I have seen it done. And I am not referring to rare, isolated cases, either. Of course those
fellows that start out with a lot of enthusiasm and determination, but then get to feel that it
is too much “drudgery” to keep at it regularly, will find that their progress at best is slow,
and hardly noticeable. But those whose determination to build their body is more than just
conversation, and who stick at it seriously, will find that the figures I have mentioned are
not at all exaggerated.

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In developing broad shoulders, the following muscles play an important part: the deltoids,
trapezius, latissimus, teres major, teres minor and rhomboids. The deltoids are divided into
three main sections: the anterior (or front); the lateral (or outer head) and; the posterior (or
back). When these three sections are well developed, the deltoid takes on a triangular
shape from the side view, and from the front appears to be shaped like half of a coconut.
The well-developed deltoid actually makes the shoulders wider. It is not merely the
appearance of being wider. On the other hand, the latissimus, teres major, teres minor,
trapezius and rhomboids when properly developed, play a most effective part in making the
shoulders appear wider.

All in all, proper exercise, body development, and intelligent effort will combine to make
your shoulders appear wider, and your shoulders will also in actual measurements be
wider”.

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SHOULDER EXERCISES FOR STRENGTH, MASS AND SIZE
“I think the snatch, the press (behind the neck and military press) and cleans are some of
the best exercises I know to build strength in the shoulders. For building size, shape and
endurance, I would recommend that you do a great deal of leverage, or straight arm
exercises. I would definitely include front raises with barbell or dumbbells; side raises with
dumbbells; alternate front and side raises with dumbbells; criss-cross at right angles to the
body with dumbbells; the “crucifix” with dumbbells; the “hold-out in front” with barbell or
dumbbells; the revolving “crucifix”; side raises bent at waist with dumbbells; as well as
upright rows.”

The following exercises can be performed on the day you workout the shoulder
musculature. Once again, the idea is to broaden the shoulders, and Reeves believed that
focusing on muscular hypertrophy in the shoulder musculature would alone add 2-4 inches,
which would definitely broaden the shoulders.

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THE SNATCH

The snatch is the first of two lifts contested in the sport Of Olympic weightlifting followed by
the clean and jerk. The objective of the snatch is to lift the barbell from the ground to
overhead in one continuous motion. There are four main styles of snatch used: squat
snatch (or full snatch), split snatch, power snatch, and muscle snatch. The squat snatch and
split snatch are the most common styles used in competition while power snatch and
muscle snatch are mostly used for training purposes and are great for building strength,
mass and size.

The power snatch is performed as follows. Start with feet at hip width, grab the bar wide
and come up to a half squat keeping the arms extended. To power the bar up requires a
synchronised forceful shrug, a high pull and punching the bar overhead. You can practice
these basic three phases and then synchronise them later into a power snatch.

To shrug the bar, extend the knees and your hips and shrug your shoulders behind your
ears. Next, you perform a high pull while keeping the bar close to your body and continuing
the upward force on the bar. Your elbows are going to be high and outside. Finally, you are
going to think about punching the ceiling in order to have active shoulders and be in a
strong receiving position.

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THE CLEAN

Like the Snatch, the Clean is part of the Olympic lift called the Clean and Jerk. The Power
Clean, which is also a training tool, is an excellent exercise for putting mass in the upper
back and shoulders. The objective is to simply pull the bar up to rest on your shoulders. For
the power clean movement, start with feet hip width apart. Grab the bar just past hip width,
as for a deadlift, take a big breath and setting the back, lift the bar up through triple
extension (in very quick succession) of the hips, knees and then ankles. This again involves a
forceful shrug and high pull as for the snatch. When the legs have driven the bar as high as
possible, the lifter pulls under the bar by violently shrugging (contracting) the trapezius
muscles of the upper back ("traps") and dropping slightly by bending the knees and spinning
the hands around the bar so the elbows are extended in front.
At the same time, the upper arms are brought up with the elbows extended in front of the
chest so the bar may now lie across or "rest" across the palms, the front of the shoulder
muscles and the clavicles. At this point the bar should be resting comfortably across the
deltoids and fingers.

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Reeves performing the Barbell Clean

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THE MILITARY PRESS

The Military Press is so called because when performing the press, feet are held close
together at the heels, and the form of the exercise is rather strict. It is an excellent exercise
for building strength and mass on the deltoids. To start, bring the bar in the clean position,
and using only the power of your arms and shoulders, press the bar overhead until the arms
are extended. Repeat.

The 2-Hands Press, similar to the Military Press. Note Reeves has the feet separated

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THE OLYMPIC 2 HANDS PRESS

This is basically a variation of the Military Press in that the feet can be separated, allowing
greater poundages to be used. As for the military press, start with the bar at the shoulders
in a clean position and press the bar overhead with the power of the shoulders and arms
until arms are completely extended overhead. Repeat.

Reeves performing the 2-Hands Press, as noted by his spaced-foot placement.

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THE PRESS BEHIND THE NECK

Another variation of the standard barbell shoulder press. This exercise can be performed
either standing or seated. Steve Reeves performed this exercise standing up. He would clean
the weight as shown before and using the power of his shoulders and arms only, press the
bar overhead. However, he would hen lower the bar slowly behind his neck. He would let it
rest on his trapezius, then take a wide grip as shown on the picture below and begin
pressing overhead, lowering the bar each time behind his head.

When Reeves performed the Press Behind the Neck, he used a much wider grip as shown
in the figure. This is because it engaged the shoulder musculature more.

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DUMBBELL FRONT RAISE

This exercise primarily works the anterior deltoid. To execute the exercise, stand with your
feet shoulder width apart and hold the dumbbell held by your side with an overhand grip.
Now bring the dumbbells overhead by moving the arms in an arc in front of the body and
continuing above the head. Keep the arms straight as you do so, but keeping a slight bend at
the elbow. Then bring the arms back down in an arc like fashion as before, reversing the
motion to return the dumbbells to your side. This exercise can be performed seated. This
exercise may also be performed with a barbell. Repeat.
The Alternating Dumbbell Front raise is simply the dumbbell front raise performed with one
arm at a time. For example, holding the dumbbells by your side, bring the left arm up
overhead in an arc like fashion whilst keeping the right arm by your side as shown in the
photo. Now as you return the left arm down to the starting position, bring the right arm up
overhead, alternating the raising of the dumbbell.

Reeves performing the Dumbbell Front Raise, and Alternating Dumbbell Front Raise.

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DUMBBELL SIDE RAISE

This exercise primarily works the lateral or side deltoid. To execute the exercise, stand with
your feet shoulder width apart and hold the dumbbell held by your side with an overhand
grip. Now bring the dumbbells up and out to the sides of the body in an arc like motion until
the dumbbells are level with the top of your head. The arms should be out to the sides and
slightly in front as shown in the diagram. Keep the arms straight as you do so, but keeping a
slight bend at the elbow. Then bring the arms back down in an arc like fashion as before,
reversing the motion to return the dumbbells to your side. Repeat. This exercise may also be
performed seated.

The Dumbbell Side Raise. Note the slight bent at the elbow, at the arms travelling slightly
in front

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BENT-OVER DUMBBELL REAR RAISE

This exercise primarily works the rear or posterior deltoid. To execute the exercise, stand
with your feet shoulder width apart and hold the dumbbell held by your side with an
overhand grip. Now bend over at the waist and bring the dumbbells out to the sides by
moving the arms in an arc out from the sides of the body as shown in the photo. Keep the
arms straight as you do so, but keeping a slight bend at the elbow. Then bring the arms back
down in an arc like fashion as before, reversing the motion to return the dumbbells to your
side. This exercise can be performed seated. Repeat.

The Bent Over Lateral Raise. Note how Steve Reeves uses light dumbbells to achieve
perfect form, keeping the arms completely straight.

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CRUCIFIX

The Crucifix is an exercise favoured by many strongmen as a popular feat of strength, but
can also be used to develop impressive shape in the shoulder musculature. It is so called
because the motion mimics the position of a cross or crucifix. To perform the exercise, stand
with feet shoulder width apart. Hold two dumbbells overhead by pressing the weights and
extending both arms overhead as shown in the diagram. Then begin to bring the dumbbells
down and out to the side and simultaneously turn the hands so that the palms are facing
down. When the arms are straight, out to the sides and at shoulder level, the crucifix is
achieved. Now bring the arms back overhead by reversing the motion. Repeat. This exercise
can also be performed by alternating with each arm.

The Crucifix. Turn the palms down as you bring the dumbbells or kettlebells out to the
side. This action ensures the deltoids get a great workout.

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HOLD OUT IN FRONT (OR TO SIDE)

The Hold Out to the front is also a favourite feat of strength practiced by many strongmen.
As the name suggests, the weight, ie the dumbbell or barbell is held out straight in front of
the body and held for time. Grabbing a dumbbell or a barbell at arms length, raise the
weight to shoulder level in front of the body as if doing a front raise and hold for time. If
performing the hold out to the side, simply raise the weight to the side of the body and hold
for time.

UPRIGHT ROW

Reeves used the upright row to target the front and side deltoids. To prevent engaging the
trapezius, he would lock his lats into place. Further, he would use a down the rack system, ie
performing the exercise with the heaviest weight first, and then drop the poundage in the
subsequent sets. To perform the upright row, grab a barbell about hip width apart with
arms extended and in front of the body. Row the barbell upwards to chin level by raising the
barbell and bending the elbows. Then return to the starting position.

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EXERCISES FOR EXPANDING THE RIB-BOX RECOMMENDED BY STEVE REEVES
Reeves and many other silver era bodybuilders held the belief that to broaden the shoulders
one should aim to broaden the skeletal frame as well by affecting the thoracic (rib) cage and
by stretching the tendons surrounding the scapula. By enlarging the rib-box to its fullest
capacity the width of the shoulders should broaden, as the scapula sit on the rib cage.

THE DUMBBELL PULLOVER

The Dumbbell Pullover will expand the rib-box, and was the preferred exercise. In an
interview, Steve Reeves details how he used the Dumbbell Pullover to expand his rib cage
early on in his bodybuilding career.

“In my early days, after working chest, I would do breathing squats supersetted with high
rep pullovers to expand my thorax. A technique espoused by Mark Berry. I later abandoned
this feeling that a big rib box makes you look fat in clothes and in a suit. The thorax (ribcage)
is cartilage and can be expanded very easily. Once expanded though, it never goes back
down”.

Although later shunned by Reeves, it is apparent that the enlargement of his rib-box early
on added to the phenomenal development of his skeletal structure, broadening his shoulder
frame.

To perform the Cross-Bench Dumbbell Pullover, lie perpendicular to a bench with only your
shoulders lying on the surface. Your hips should be below the bench and the legs bent with
feet firmly on the floor. The head will be off the bench as well. Grasp a dumbbell with both
hands and hold it straight over your chest at arms length. Both palms should be pressing
against the underside one of the sides of the dumbbell. This will be your starting position.
While keeping your arms straight, lower the weight slowly in an arc behind your head while
breathing in until you feel a stretch on the chest. At that point, bring the dumbbell back to
the starting position using the arc through which the weight was lowered and exhale as you
perform this movement. Hold the weight on the initial position for a second and repeat the
motion for the prescribed number of repetitions. To get a greater stretch, you can drop the
head and hips further as the dumbbell is lowered.

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The Cross-Bench Dumbbell Pullover. After some practice, drop the head and
the hips as the dumbbell travels behind your head, to add a further stretch to
the ribcage.

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EXERCISES TO STRETCH AND WIDEN THE SHOULDER STRUCTURE
The topic of widening the shoulder with the purpose of affecting the biacromial and
bideltoid width is controversial, however Reeves truly believed that the skeletal shoulder
structure could be widened. In an interview, Reeves once detailed some of the exercises he
performed to widen his skeletal shoulder frame.

“I also came up with some revolutionary ideas about training. Just as breathing squats and
pullovers worked so well after chest work, I reasoned that lat work after shoulder work
could make my shoulders wider. And it worked. So for a while, I would do lat pulldowns
behind the neck or chins behind the neck after working delts. My shoulders got broader.

Now mind you, I was in my teens at this point so my bones were not set. And I had good
genetics with wide clavicles which actually became even wider. So I grew very rapidly.
However, I continued doing this even when well past 21 and still made gains in shoulder
width.

Something else I did. I created an exercise called “The Reeves Deadlift”. This was a deadlift
using a very wide grip. I actually grabbed the outside of the plates on a 7 ft olympic bar. I
would deadlift the weight this way and then do shrugs. With this wide of the grip, all of the
work went to the side delts and none on the traps and worked them in such a way that
could not be affected by any other exercise. My already naturally wide clavicles became
wider and my side delts grew amazingly well”.

Reeves performing the “Reeves Deadlift” an exercise he invented which he says

broadened his shoulders and added much thickness to his side delts.

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THE REEVES DEADLIFT

The Reeves Deadlift is a very misunderstood exercise, and this is partly due to the name of
the exercise itself. Although it is called a Deadlift, the performance of the exercise does not
resemble a deadlift at all. The performance of this exercise should be more like a shoulder
shrug! I personally think it should be called the “Reeves Shrug”, not the “Reeves Deadlift”!
Although it will build mass in the upper back, lats, delts, plus add strength to the fingers,
wrist and forearms, most practitioners fail to realise the purpose of the exercise is to
shoulder shrug the weight, and slowly. Doing so, In Reeves’ opinion, widened the shoulder
structure. Performing the “Reeves deadlift” is simple. Hold a heavy-loaded barbell at the
very ends with your fingers and slowly do shoulder shrugs, and I mean slowly! You will
immediately realise that little muscle is stimulated as it is a short range of motion exercise
which works on stretching the shoulder girdle under resistance. Feel the scapula as you
perform this exercise and you will understand why it is that Reeves believed in that this
exercise would enhance the width of the shoulders. If I was to sum up the feeling of this
movement, I would dare to call it a “scapular retraction”, as this would be even more
correct than calling it a shoulder shrug. The mobility of the scapulae are worked using this
exercise. Understand this, and you will understand the purpose of this exercise. Remember,
the purpose is to widen the bone structure, not to stimulate hypertrophy of the deltoid
muscles. And unless you are a fully grown adult, you would not expect to widen your bones
per se, however, with consistent practice, the tendons and ligaments surrounding the
shoulder structure is supposedly affected, leading to a wider shoulder frame. At least this is
what Steve Reeves and other Silver Era legends believed.

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SHOULDER DISLOCATIONS

Reeves used gymnastic rings to perform shoulder dislocations, and this was real favourite
exercise of his for stretching the shoulders and increasing his scapular mobility. However,
the use of gymnastics rings may be too advanced for a beginner and instead shoulder
dislocations can be performed using a dowel rod or broomstick. Place your hands slightly
wider than your shoulders on the broomstick. Keeping your elbows straight, slowly raise
your arms over your head until you feel a stretch in your shoulders, upper back, and chest.
Hold 15 to 30 seconds. Repeat 2 to 4 times. This can also be performed with a rubber
theraband as is performed by many gymnasts today. With time, a dumbbell can be placed
through the broomstick to further provide further pull, enhancing mobility in the shoulder
girdle. Of course if you are up for it, use gymnastics rings.

Shoulder Disclocations. Using a Dowel Rod, use a grip-width slightly wider

than shoulder width at first, and gradually work to a more narrow grip.

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HANGING FROM A CHIN UP BAR

Steve also recommended hanging from chin up bar, which has the same effect as hanging
from the rings. Here the aim was to relax the body downward to stretch the shoulder girdle.
By keeping his arms stiff, he would pull up with his lats only and then relax down, and with
each repetition, aim at relaxing further and further down each time. This exercise was also
popularised by Larry Scott after he learnt it from Lou Degni. The idea of all these exercises is
to stretch the muscles, tendons and ligaments around the shoulder blades and girdle.
Reeves believed these three methods would widen the skeletal shoulder structure.

Stretching on the Chin-Up Bar, a Reeves favourite!

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FINAL WORDS
Here are some final recommendations by Steve Reeves.

“I would like to impress again upon my readers, that all these exercises, as well as any other
means outlined by me or anyone else, for the development of the body, are merely the
means to an end…the end itself can be reached only by hard work… by diligent application
of the means used to achieve the desired results. Wishful thinking won’t do it. Complete
knowledge of the proper exercises won’t do it. But actually doing those exercises regularly
WILL give you the body development you want.”

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PROGRAMS
In order to detail the different types of programs that Steve Reeves would recommend,
certain principles need to be explained prior. Firstly, exercises focusing on shoulder
hypertrophy should be performed prior to any back and lat work, and the reason is that
according to Reeves, the exercises working the lats gave a further broadening effect to his
shoulders. Therefore, exercises that also stretched the shoulder girdle should be also
performed after training the back and the lats. Finally, rib cage exercises such as the
pullover should be performed after squats, and this work should follow your chest work.

The Following programs should be followed diligently for several months. Progress slowly
using the recommended set and rep schemes. At first use the lowest set and rep scheme,
and then over time, increase the rep scheme, and then increase the number of sets, whilst
dropping the reps again. Once the highest set number and reps are achieved, should you
then go up in weight used. Be careful with the Shoulder Stretching and Rib cage exercises,
and do not force these movements.

Beginners:

Shoulder Hypertrophy (before back workout)

Clean: 4-8 sets of 3 reps

Military Press: 1-3 sets of 8-12 reps

Shoulder Stretching Exercises (after back workout)

Shoulder Dislocation with Dowel Rod 2 sets of 10 reps

Rib cage development (after squats or chest work)

Cross-Bench Pullovers 1-3 sets of 15-20 reps

Intermediate:

Shoulder Hypertrophy (before back workout)

Military Press: 2-3 sets of 8-12 reps

Upright Rows: 2-3 sets of 8-12 reps

Lateral Raise: 2-3 sets of 8-12 reps

Shoulder Stretching Exercises (after back workout)

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Shoulder Dislocation with Dowel Rod: 2 sets of 10 reps

Reeves Deadlift: 1-2 sets of 15-20 reps

Rib cage development (after squats or chest work)

Cross-Bench Pullovers 1-3 sets of 15-20 reps

Advanced:

Shoulder Hypertrophy (before back workout)

Press Behind the Neck: 2-3 sets of 8-12 reps

Upright Rows: 2-3 sets of 8-12 reps

Lateral Raise: 2-3 sets of 8-12 reps

Front Lateral Raise: 2-3 sets of 8-12 reps

Rear Lateral Raise: 2-3 sets of 8-12 reps

Shoulder Stretching Exercises (after back workout)

Shoulder Dislocation with Dowel Rod: 2 sets of 10 reps

Reeves Deadlift: 2 sets of 15-20 reps

Hanging from a Chin-Up Bar 10-60 sec

Rib cage development (after squats or chest work)

Cross-Bench Pullovers 2-3 sets of 15-20 reps

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