{"id":24644,"date":"2026-07-14T00:00:22","date_gmt":"2026-07-14T00:00:22","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=24644"},"modified":"2026-07-14T00:00:22","modified_gmt":"2026-07-14T00:00:22","slug":"antwan-rarcus-30-minute-shoulder-workout-for-bigger-delts-and-wider-shoulders","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=24644","title":{"rendered":"Antwan Rarcus\u2019 30-Minute Shoulder Workout for Bigger Delts and Wider Shoulders"},"content":{"rendered":"

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When the world is on your shoulder, you need a time saving workout that will supercharge your shoulder gains. Fortunately, bodybuilder and coach Antwan Rarcus is at the rescue, and recently shared an efficient plan so that even the busiest of people can achieve a boulder shoulder appearance.<\/a><\/p>\n

\u201cAll you need is a bench and a set of dumbbells,\u201d explained the IFBB Pro and United States Air Force veteran, in an inspirational Instagram post<\/a>. If you want to add some width to your upper body and help construct that much hallowed triangular look, then concentrating on the shoulders is the way to go, plus bigger shoulders create the illusion of a narrower waist. What\u2019s not to love?<\/p>\n

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Antwan Rarcus\u2019 30-Minute Shoulder Workout<\/h2>\n
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  • \u00a0 \u00a0 \u00a0 Plate Front Raise:<\/strong>\u00a04 Sets x 12 to 15 Reps<\/li>\n
  • \u00a0 \u00a0 \u00a0 Dumbbell Lateral Raise:<\/strong>\u00a04 Sets x 12 to 15 Reps<\/li>\n
  • \u00a0 \u00a0 \u00a0 Dumbbell Incline Y-Raise:<\/strong>\u00a04 Sets x 12 to 15 Reps<\/li>\n<\/ul>\n

    Workout Breakdown<\/h2>\n

    Rarcus picks up a weight plate for his first exercise and gets to work with front raises<\/a>. \u201cControl the descent,\u201d he advises, noting that the negative portion should not be waisted since it will also put stress on the shoulders. The front raise works the anterior (front), and lateral delts, and like with most shoulder exercises, the arms, back, and core will also come into play.<\/p>\n

    Second up is the dumbbell lateral raise<\/a>. \u201cAlways lead with the elbows,\u201d explains Rarcus. Be sure to add a small bend in the elbows, and using them to drive the movement will keep this exercise so shoulder dominant\u00a0that the anterior, lateral, and posterior (rear) deltoids will all be taxed.<\/p>\n

    Rarcus reaches for the bench to undertake the third exercise, advising that you \u201cstretch and reach,\u201d as you lower the dumbbells to the ground before making these Y-Raises<\/a>. This move will add muscle to the lower trapezius, helping to define the space between the shoulders at the back, in addition to the serratus anterior, which is the fan shaped muscle under the shoulder and to the side of the chest.<\/p>\n

    With your shoulder session achievable in just 3 moves and 30 minutes, Rarcus has no time for excuses. \u201cLet\u2019s cut the bulls**t,\u201d he told his 262,000 Instagram followers. \u201cYou have time.\u201d<\/p>\n

    Yes, Sir!<\/p>\n

    To follow Antwan Rarcus on Instagram, click here.<\/a>\u00a0<\/strong><\/p>\n<\/p><\/div>\n