What Are Narrow Clavicles? Plus, How to Build Shoulder Width with Exercises

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Double board-certified dermatologist Ellen Turner explains what clavicles are & if you can change them

Co-authored by Ellen Turner and Amber Crain

Last Updated: January 21, 2026 Fact Checked

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• What are narrow clavicles?
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• How to Tell If You Have Them
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• Impact on Appearance
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• How to Widen Your Shoulders
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• Targeted Shoulder Exercises
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• FAQs
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• Video

|Show more |Show less

Some people in the fitness community say narrow clavicles aren't ideal, especially if you’re trying to attain a bodybuilding physique. But what exactly do narrow clavicles look like, and how do you know if you have them? If you do, should you be concerned? In this article, we’ll address everything you want to know, including what narrow clavicles are, how they affect your appearance, and if there’s anything you can do to widen them (there is!), with insights from a dermatologist. We also spoke to personal trainers and fitness experts for insight into building shoulder strength to create a more athletic frame.

Narrow Clavicles vs. Wide Clavicles

Double board-certified dermatologist Ellen Turner says people with narrow clavicles typically have a smaller frame. Wide clavicles create a broader, more athletic frame. The wider the clavicles are, the broader the shoulders look. Clavicle length is mostly determined by genetics, gender, and age, but exercise can help.

Steps

Section 1 of 6:

What are narrow clavicles?

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1. 
   Narrow clavicles mean your collarbones are short, resulting in narrow shoulders. “Clavicles are the bones that sit atop the chest and sternum and angle up towards the shoulders,” says Dr. Turner. The length of your clavicles (aka collarbones) determines how wide your shoulders are. If you have narrow clavicles, Dr. Turner says you likely have a smaller frame. It also means you have narrow shoulders and a delicate bone structure, with shoulders that don’t extend very far from your neck.

   • Wide clavicles create broad shoulders and a more athletic frame. Dr. Turner notes that wide clavicles typically occur in people who have larger frames.
   • The wider your clavicles are, the broader your shoulders appear.
   • People with narrow clavicles usually have an ectomorph body type. Ectomorphs have long, lean muscles and a fast metabolism that can make it harder to gain mass.
   • What causes narrow clavicles? Typically, narrow clavicles are a genetic trait; they are very common and perfectly normal. Having narrow clavicles isn’t a health issue, but it’s okay if you don’t like the look of them–there are things you can do to widen your shoulders (if you want to).

   Meet the wikiHow Experts

   Ellen Turner is a double board-certified dermatologist in dermatology and functional medicine. She specializes in medical and cosmetic procedures.

   Jason Whalen is a certified personal trainer and owner of JWWFitness. He specializes in strength, core, endurance, and plyometric training programs.

   Brendon Rearick is a personal trainer and co-founder of Certified Functional Strength Coach, a fitness education company in the San Francisco Bay Area.

   Errol Ismail is a personal trainer and CEO and Co-Founder of Maestro Training. He has nearly 10 years of experience in the fitness industry.

   Monica Morris is a certified personal trainer based in the San Francisco Bay Area. She has over 15 years of fitness training experience.
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Section 2 of 6:

How to Tell If You Have Narrow Clavicles

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   Measure your shoulder width and compare it to the average. You’ll need a helper for this! Stand up straight with your shoulders relaxed. Place the end of the measuring tape at the bony point of one shoulder, which is where your shoulder meets the top of your arm. Run the tape straight across your back to the bony point of the opposite shoulder to get your shoulder width. Compare this measurement to what’s typical for your gender–if you’re below average, you have narrow clavicles.

   • For example, the average shoulder width for U.S. men is 16 inches (40 cm); for women, it’s 14 inches (35 cm).
   • TikToker @kasongrainger explains how to measure clavicles in [ this video].
   • Keep in mind that shoulder width can vary according to ethnicity, genetics, weight, body type, diet, exercise, and family history.
   • If you don’t have someone to help you measure your shoulder width, you can also do it by yourself.
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   Compare your shoulder length to your waist circumference. For men, the ideal shoulder-to-waist ratio is around 1:6 (which means your shoulders are 1.618 times wider than your waist). So, measure your waist circumference and then multiply it by 1.618 to find your ideal shoulder width. If your shoulder-to-waist ratio is way below this, you probably have narrow shoulders.

   • ​​For example, if you’re a male with a 30-inch waist, ideally your shoulder width would be 48-49 inches if you want the “ideal” physique.
   • For women, the ideal shoulder-to-waist ratio is 1:4.
   • These “ideal” proportions are based on the mathematical Golden Ratio, which is an ancient Greek principle concerning perfect symmetry and proportion. The “ideal” for a male is that coveted V-taper that makes you look like a Greek god, which isn’t exactly a normal or typical physique! Take these “ideals” with a grain of salt.
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   Try the “Three Heads” test. Stand up straight in front of a mirror and look directly forward. Try to imagine yourself having three heads side-by-side (each touching ear-to-ear) to see how they align with your shoulder width. If you can fit all three heads on your shoulders, your shoulder width is normal/average.

   • If your 3 heads extend beyond your shoulders, your shoulders are narrow.
   • If you have to add more heads to reach the edges of your shoulders, you have wide shoulders.
   • Keep in mind this is just a visual estimate; it’s not an official or formal way to measure clavicles.
4. 
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   Consider how your clothing tends to fit your upper body. If your shirts and jackets tend to fit awkwardly (gapping, slipping off), with ill-fitting sleeves and material draping over your shoulders, you might have narrow clavicles. If you’re female, consider whether your dress or bra straps frequently slip off your shoulders. If they do, you probably have narrow shoulders.
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Section 3 of 6:

How do narrow clavicles affect your appearance?

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1. 
   Narrow clavicles tend to create a slender upper body shape. Narrow clavicles can create a naturally appealing shoulder-to-waist ratio, especially if your waist is small. For some, though, narrow clavicles can result in more of a rectangular or even a “pear” shape (with narrow shoulders and wider hips). The pear shape isn’t ideal if you’re going for an athletic or bodybuilding physique where the V-shaped upper body physique is preferred–wider shoulders create that coveted V-shape.

   • That said, people with narrow clavicles usually have an ectomorph body type, which is considered to be desirable and attractive. Ectomorphs have long, lean muscles and low body fat, which make you look quite fit. In fact, most Hollywood actors and models are ectomorphs!
   • Are wider shoulders more attractive? For men, wider shoulders are typically considered more attractive, but attractiveness is in the eye of the beholder. Generally, balance and overall proportion are more important than width alone.
   • Dr. Turner notes that she’s never heard of anyone considering a certain clavicle length or size as “ideal.”

Section 4 of 6:

How to Fix Narrow Clavicles

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   Focus on weight training to build your shoulder muscles. Your clavicles are bones, and you can’t really lengthen your bones (with exercises or anything else). However, you can add mass and create the illusion of wider shoulders by focusing on posterior deltoid exercises that add definition and width. Even if you’re very thin with a narrow bone structure, it’s possible to gain muscle that makes your shoulders look wider. Check out these shoulder exercises to get started.

   • If you’re very lean overall, try to avoid doing a lot of cardio exercise, which can make you even leaner and make it harder for you to build mass.
   • Be sure to eat plenty of protein to help you gain muscle when you’re training your shoulders.
   • Dr. Turner agrees that there’s nothing you can do to change or widen the clavicles themselves, as it’s mostly “a body frame issue.”
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   Improve your posture. Poor posture can round your shoulders forward and actually shave inches off of your shoulder width, especially over time. To improve your posture and maximize your shoulder width, remember to stand up straight with your chin up and roll your shoulders back, pushing your chest out.

   • It can help to stretch your chest muscles periodically, as well. Put your arms behind your back and grab both of your elbows (or just your forearms if that's as far as you can reach), and hold the position for a gentle stretch.
   • Here’s a simple trick to improve posture when you’re sitting down: put a rolled towel behind your shoulders and sit up as straight as you can so the towel doesn’t fall down.
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   Dress to create the illusion of wider shoulders. There are so many tricks for this! For example, always wear a lighter colored top and darker bottoms to create the illusion of upper body width. Horizontal striped tops, V-neck tops, and white button ups with the top 1-2 buttons undone can create more shoulder width. Layering with sweaters and vests can help a lot. Wearing structured blazers, fitted jackets, peacoats, and bomber jackets can add even more dimension.

   • Generally, avoid light colored bottoms as much as possible. Go with straight-fit or slim-fit trousers for a sharp, clean look that doesn’t add width to your lower body.
   • Avoid baggy and overly loose clothing which can emphasize narrow shoulders.
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   Consider clavicle lengthening surgery (as a last resort). Most people use smart weight training via targeted muscle exercises and other tricks to create shoulder width rather than electing to have bone surgery. Clavicle lengthening surgery is a major procedure that requires a significant recovery time. It’s also very expensive and insurance won’t cover it since it’s considered cosmetic/elective. All of that said, if you can afford it and really want the surgery, there’s nothing wrong with pursuing it with a trusted plastic surgeon.

   • Dr. Turner notes that the clavicles are the top-most portion of the rib cage, so “theoretically, in some medical situations, a portion of the clavicle must be removed.” However, she says, “The posture or shoulder is notably changed on one side after that procedure.”
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Section 5 of 6:

Exercises to Build Shoulder Muscles

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   Lateral raises Stand with your feet about hip-width apart. Hold a dumbbell in each hand with your arms resting along the front of your legs and palms facing your legs. Raise both weights out to your sides to shoulder level at the same time. Then, slowly lower them back to the starting position for 1 rep.

   • Do 3 sets of 12 reps.
   • Certified personal trainer Jason Whalen says lateral raises are a key exercise to build shoulder muscles.
   • Certified personal trainer Monica Morris agrees that lateral raises are important for any shoulder routine.
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   Shoulder presses Stand with your feet about shoulder-width apart and hold a dumbbell in each hand. Lift the dumbbells, palms facing forward, until they’re positioned in between your shoulders and ears. Extend your arms and press the dumbbells above your head, engaging your core and glutes simultaneously. Lower the dumbbells back to the starting position for 1 rep.

   • Do 3-4 sets of 10-12 reps.
   • According to personal trainer & strength coach Brendon Rearick, choose weights that challenge your muscles and aim for at least 8-12 reps to get the most out of your shoulder exercises.
   • Whalen says two of the most important factors to remember when training your shoulders are proper form and appropriate resistance.
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   Push-ups Position yourself on the floor on your hands and knees, palms flat on the floor a shoulder-width apart and fingers facing straight ahead. Lift your knees off the floor and straighten your legs until you’re in the plank position. Slowly bend your elbows and lower your body until your chest or chin touches the floor. Then, push yourself back up into the plank position for 1 rep.

   • Do 3-4 sets of as many reps as possible.
   • Personal trainer Dean Theriot says traditional pushups are a great way to work your chest, shoulders, and triceps.
   • Certified personal trainer Errol Ismail says to also work on building shoulder stability and maintaining your range of motion–those are just as important as building strength.
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   Shoulder shrugs Stand with your feet about shoulder-width apart and hold a dumbbell in each hand with your arms hanging neutrally by your sides. Shrug both shoulders up and slightly back in the direction of your ears. Pause and squeeze your trap muscles, then slowly lower your shoulders back down into the starting position for 1 rep.

   • Do 3-4 sets of 10-12 reps.
   • Ismail says it’s important to control your movements while doing these exercises and to increase dumbbell weight slowly so you always have control.
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Section 6 of 6:

FAQs

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1. 1
   Do shoulders narrow with age? Yes, shoulders tend to narrow with age, especially once you’re 50+. Normal, age-related posture and spinal changes can cause you to stoop, making shoulders look less broad. Muscle mass also decreases with age, which reduces overall shoulder definition and strength. For men, testosterone decreases with age, and this can cause decreased muscle mass and hunched shoulders. Regular exercise and strength-training can help reduce these age-related issues, though!
2. 2
   What age do clavicles stop growing? Your clavicles are actually the last bones in your body to stop growing! They continue to grow until around age 25, with significant widening occurring between the ages of 18 and 25 (especially for males). So, if you’re under the age of 25 and don’t love how narrow your shoulders currently look–don’t worry! They’re still growing.
3. 3
   What factors affect shoulder width? The factors affecting shoulder width are quite complex and many of them are mostly beyond our control (like ethnicity, genetics, and medical conditions). Other major contributing factors are gender and hormones (men tend to have wider shoulders than women). Lifestyle factors like diet, exercise, and sleep also affect shoulder width, and those can be controlled to some extent. A balanced diet and solid training program can increase your shoulder strength and muscle gains in your upper body.
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