When the world is on your shoulders, you need a time-saving exercise that maximizes the benefits of your shoulders. Fortunately, bodybuilder and trainer Antwan Rarkus is to the rescue and recently shared an effective plan so that even the busiest people can achieve a rock shoulder look.
“All you need is a bench and a set of dumbbells,” said the former IFBB Pro and United States Air Force. in an inspirational Instagram post. If you want to add some width to your upper body and help create that holy triangle look, then focusing on the shoulders is the way to go, plus bigger shoulders create the illusion of a narrower waist. What’s not to love?
30-minute shoulder workout by Antwan Rarkus
- Raising the front of the plate: 4 sets x 12 to 15 reps
- Dumbbell Raise: 4 sets x 12 to 15 reps
- Dumbbell Incline Y-Raise: 4 sets x 12 to 15 reps
Distribution of exercises
Rarkus grabs a weight plate for his first workout and comes to work by raising the forehead. “Control the landing,” he advises, noting that the negative part should not be belted because it also puts pressure on the shoulders. The front raise (front) and lateral delts work, and like most exercises the shoulders, arms, back and core also come into play.
It is in the second place dumbbell lateral raise. “Always lead with your elbows,” Rarkus explains. Be sure to add a slight bend in the elbows and using them to drive the movement will keep this exercise so that the shoulders are dominant so that the front, side and rear (rear) deltoids are all taxed.
Rarkus reaches the third exercise bench and advises you to “stretch and reach” as you lower the dumbbells to the floor. Y-raises. This movement adds muscle to the lower trapezius and helps define the space between the shoulder blades in the back, in addition to the serratus anterior, which is a fan muscle under the shoulder and side of the chest.
With your shoulder session achieved in just 3 moves and 30 minutes, Rarkus has no time for apologies. “Let’s cut the bulls**t,” he told his 262,000 Instagram followers. “You have time.”
Yes sir!
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