“The Rock” Arm Workout: Working Out Is Not All About the Weights but the Reps

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Dwayne “The Rock” Johnson

He has received several awards throughout his wrestling career including becoming a 2 time WWE champion in 2016. He is widely known for making the majority of his success in the WWE, but he did partake in some outside projects during 2017. One of these projects was the 2017 movie “Baywatch” where Dwayne played Mitch Buchannon alongside Zac Efron who played Matt Brody. Proving himself to be both humorous and good at acting Dwayne comes across well on-screen which can help him with further roles.

Dwayne Johnson arm workout

the rock did many workouts throughout his career in the world of wrestling, however, unlike professional bodybuilders, he did not spend hours on end in the gym doing extreme workouts. Dwayne proved to be successful with short exercises and more frequent workouts rather than spending all day at the gym. Even though Dwayne is huge, he still managed to maintain an exceptionally high level of mobility which gave him an upper hand when it came to performing moves that required him to get into unusual positions.

Dwayne ‘The Rock’ Johnson is one of the very few persons on Instagram who we would recommend as a ‘must-follow.’ Those who follow him on Instagram are in for a treat, and it is not just because it is entertaining to get an inside look at one of the most famous people on the planet (and his absurd cheat day meals)—it is also because you can learn something new almost every time he posts a workout video from the gym.

A superb illustration of Johnson’s well-organized training routines may be found in his most recent training post. Instead of focusing on exhibiting his big muscles by pushing through reps with as much weight as possible, he is content to chronicle all of the hard efforts he is putting in with weights that many lifters would be unable to handle on their own.

There are no heavyweights required for Johnson to get his muscles moving during the workout, which is a multi-exercise biceps and triceps pump extravaganza. Instead, he concentrates on high-quality repetitions performed with picture-perfect posture, allowing him to get the most out of every single movement.

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A fast stir the pot routine on an exercise ball to activate his core is performed at the start of the workout, and then Johnson immediately launches into the arm activity. He begins with biceps curls and alternating curls with dumbbells before moving on to the cable machine for triceps pressdowns with a cable machine. With each repetition, he alternates between the bis and the tris: first, a curl variant with an E-Z bar, followed by more pressdowns, and then a well-positioned concentration curl variation, which we have seen him perform before, this time combined with overhead cable extensions.

“The Rock arm workout routine

Stir the pot on an Exercise ball

How to do it:

Sit with your legs bent and feet flat on the floor.
Place hands on an exercise ball, arms straight but not locked.
Push off with your feet to raise your torso into a seated position, balancing on top of the ball behind you. Exhale as you perform this part of the movement; keep your abs tight for support as you sit up fully.
Lower yourself back down until hips are even with knees to complete one rep. Do two or three sets of 15 reps, resting for 30 seconds between each set.

Tips: Keep abdominals braced throughout the move to protect your lower back from injury.

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Dumbbell Biceps Curls

How to do it:

Stand with feet hip-width apart holding a pair of dumbbells at your side, palms facing in toward your body.
Keeping elbows close to your body and abs engaged, exhale as you curl the weights up toward your shoulders.
Inhale as you lower dumbbells back down to starting position.

Tips: Don’t arch your back or swing the weights; keep your elbows tucked in to your sides throughout the movie. Beginners should do this exercise without any resistance (i.e., no weights) until they master proper form; then move on to lighter dumbbells for an even greater challenge.

Alternating DB Biceps Curls

How to do it:

Stand with feet hip-width apart holding a pair of dumbbells at your side, palms facing in toward your body.
Keeping elbows close to your body and abs engaged, exhale as you curl the right weight up toward your shoulder; pause when it’s almost touching the shoulder.
Exhale as you curl the left arm up toward your shoulder; pause when it’s almost touching your shoulder (alternating arms). Continue alternating for 10 reps, then turn around and complete 1 set of 12 reps on the opposite side without any rest in between sets.

Tips: Keep a full range of motion throughout each rep by lowering weights until a slight stretch is felt through the arms.

E-Z bar Curls

How to do it:

Stand with feet shoulder-width apart, knees slightly bent, holding an E-Z curl bar with both hands at your thighs; palms facing forward.
Keeping elbows tight to your body and abs engaged throughout the exercise movement (no swinging!), exhale as you curl up toward shoulders, squeezing biceps through top contracted position.
Inhale as you slowly lower weight back to starting position until slight stretch is felt in biceps; repeat for 10 reps without rest in between sets. A full range of motion should be used throughout each rep (i.e., do not swing). Tips: If you don’t have an E-Z curl bar, use a straight or cambered bar with palms facing forward.

Triceps Pressdown (Underhand)

How to do it:

Attach a D-handle to the low pulley of a cable station and grab it with one hand using an underhand grip (palm facing down).
With your back straight, elbows tight to your sides, and feet shoulder-width apart for stability, exhale as you press the handle down until your arm is fully extended in front of you.
Inhale as you allow the weight to return slowly back toward starting position until a slight stretch is felt through the triceps.

Repeat this motion without changing your body position or grip width; simply press D-handle away from the body again at the next available opportunity. Do 10 reps, then do 1 set of 10 reps on the opposite side without rest in between.

Tips: If you don’t have a D-handle, attach a straight bar to the cable station and hold it with an underhand grip (palm facing down), your back straight, elbows tight to your sides, and feet shoulder-width apart for stability throughout the exercise movement. Beginners should do this exercise without any resistance until they master proper form; then move on to lighter resistance for an even greater challenge.

Triceps Pressdown (Overhand)

How to do it:

Attach a D-handle to the low pulley of a cable station and grab it with one hand using an overhand grip (palm facing up). 2. With your back straight, elbows tight to your sides, and feet shoulder-width apart for stability, exhale as you press the handle down until your arm is fully extended in front of you.
Inhale as you allow the weight to return slowly back toward starting position until a slight stretch is felt through the triceps.

Bent Over Concentration Curl

How to do it:

Stand with your feet hip-width apart, knees slightly bent, and torso naturally bent over 45 degrees at the waist, holding a pair of dumbbells in both hands in front of thighs; palms facing each other.
Keeping elbows tight to your sides, exhale as you curl one weight toward your shoulder through a full range of motion (until slight stretch is felt through biceps).
Inhale as you slowly lower weight back to starting position until slight stretch is felt in biceps; repeat for 10 reps on one side without rest in between sets, then switch arms and do another set without rest after last rep. Tips: To maintain tension through the entire set and ensure that blood travels back to the heart, exhale during upward movements; inhale during downward movements.

Cable Rope Triceps Extension

How to do it:

Attach a rope handle to the pulley of a cable station and grab it with both hands using palms facing up, elbows tight to your sides, and feet shoulder-width apart for stability throughout the exercise movement.
Keeping arms straight, exhale as you bend arms at the elbow bringing upper arms just below parallel to the floor until slight stretch is felt in triceps (do not allow elbows to move away from sides).
Inhale as you slowly raise the weight up until arms are fully extended while keeping shoulders down and back flat throughout lift; repeat for 10 reps without rest in between sets. Tips: Maintain tension through the entire set by not allowing momentum to carry weight up or down—the range of motion should be controlled by your arms, not the weight.

Before starting your workout

Warm-up for 5-10 minutes by walking, biking, running in place, or doing some other light cardiovascular exercise.

Warming Up

To successfully complete a workout that helps you achieve your goals—be it gaining muscle size and strength or improving endurance—you have to warm up before exercising. Warming up is about getting the blood flowing and preparing your muscles for more intense physical activity so they can function at top performance with minimal risk of injury.

Pre-workout snack

A pre-workout snack can help get your body ready to perform at its best. This is especially true if you’re going to be engaging in an intense workout that lasts more than one hour. A light carbohydrate-rich snack 45 minutes to an hour before exercise can give you energy and help provide your muscles with much-needed nutrients.

Before every workout, make sure to drink plenty of water. Water is what transports oxygen throughout the body; it enables muscles to contract and helps prevent fatigue. So don’t ever work out without it!

Post-workout nutrition

After your workout, you need to replenish lost nutrients and give your body what it needs to rebuild itself stronger than before. The best way to do that is by eating or drinking certain foods within 60 minutes of exercising.

FAQ

Does “The Rock” do arms every day?

Yes, but not to failure. In between, he does something for his biceps and triceps. Honestly, I don’t know how often he does them, but if you watch out for interviews or see pictures of him training arms you can tell it’s a lot more than twice a week.

How do I get arms like “The Rock”?

You need to lift heavy, eat lots of meat (he eats 7 or more meals a day), and sleep at least 8 hours every night. If you want that big body like “The Rock” you will need to train your legs, back, chest, shoulders, biceps, triceps every week; plus abs on two other days. That’s how he got his build.

What does “The Rock” arm curl?

The Rock does a version of the preacher curl. The only thing that’s different is that he never fully extends his arms or rotates his wrists. It’s all about contraction on this move, which helps him to create maximum peak contraction for his forearms. His grip width on these curls is about 4 inches wider than shoulder-width apart with palms facing forward towards you. He keeps his elbows tucked in close to the sides of his body and never lets them flare out wide as some people do on curls using weights attached to pulleys or machines.