In 2016, People Magazine named The Rock “Sexiest Man Alive.” There’s no denying that he has the body of a Greek god. In the WWF, he had a lot of charisma and talked a lot of trash. But no one can deny that his sculpted body has helped him become one of the highest-grossing movie stars of all time.

And there is simply no denying that he’s very well-made. Johnson also appears to be a true fitness enthusiast, judging by his Instagram posts. When you look at the man, it looks like he’s an absolute physical specimen. The good news is that you can look like The Rock if you work hard enough. Indeed, looking at his workouts and diets for different movie roles, it’s easy to see how he’s kept in shape over the years. 

For this article, we’ll focus on how The Rock is able to maintain his massive arms. See, according to Mr. Johnson himself, the key to getting perfect-looking arms is bicep curls, overhead presses, military press, reverse flyes and tricep extensions. 

These workouts we’ll be sharing with you below were inspired by Dwayne “The Rock” Johnson, one of the largest movie stars in history with nearly $300 million in annual box office grosses (not adjusted for inflation). 

The Rock’s Arm Workout Routine

The Rock’s arm workout

Did you see The Rock’s body in the film Hercules? Amazing, wasn’t it? The Rock works out 6 days a week, for about 3 to 4 hours each day. When he works, he divides his days into legs, backs, shoulders, arms or abs, arms or abs, legs, and chest. To start the day off on the right foot, he likes to do his workout in the morning.

The Rock is known to employ a technique known as pyramiding. This entails beginning with a lower weight and a larger number of reps, then gradually increasing the weight and the number of reps each week.

Workouts To Get The Rock’s Arms

The Rock’s arms workouts

To warm up his core, Johnson first gets on an exercise ball. After this, he’ll dive right into doing his arm workouts.

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He begins with biceps curls and alternating curls with dumbbells before moving on to tricep pressdowns with a cable machine. 

Below is the full breakdown of exercises he will do to maintain his massive arms (and a brief guide for each on to help you know how to do them):

  • Dumbbell Biceps Curls: You can begin by holding a dumbbell in each hand while squatting down. Your forearms should be extended in front of your body, with your elbows at your sides. It is important to maintain a slight bend in the knees and draw the belly button into the spine as you perform the pose. Bend your elbows as you raise the dumbbells to your shoulders, then lower them back down again. After reaching the top, squeezing the muscle, hold for a brief moment.
    Then, slowly reverse the curl and repeat.
  • Alternating DB Biceps Curls: You should be holding a dumbbell in each hand in an overhand grip with your arms fully extended and palms facing each other. The dumbbells should be resting at thigh level and the feet should be shoulder-width apart.
    Extend the opposite arm and curl one dumbbell toward the same shoulder as you did the previous rep. Rotate your wrist slightly so that your palm is facing you as you curl the weight up. After a brief pause, begin the process again. Repeat the exercise on the other side.
  • Triceps Pressdown (Underhand): Assume a height of head-height when setting up the cable machine. Grab the bar and keep your elbows tucked in close to your sides while standing upright. Ideally, your feet should be hip-width apart, but you can also try placing one in front of the other if that helps you maintain your balance. Squeeze your triceps at the bottom of the move by lowering the cable until the bar touches your thighs. After that, slowly reposition the bar so that it’s back where it was before. Try to maintain an upright posture and avoid leaning backwards to assist the press, or you’ll risk losing focus on your upper arms.
  • Triceps Pressdown (Overhand): Face a pulley machine (with an attached straight bar or handles) or your resistance band with your feet shoulder-width apart. Make sure your attachment or handles are hanging at a comfortable height for you.
    Hands up, grab the bar or handles. It’s important to maintain a high chest and a slightly forward bend in order to begin the exercise. Bring the attachment/handles down until you have fully extended your arms by contracting your triceps with your elbows tucked in. Relax your triceps at the bottom of each repetition. Return to the starting position by slowly releasing the weight/resistance. Repeat!
  • E-Z bar Curls: When it comes to the EZ-bar curl, the name really says it all. Place your hands on your hips and your knees slightly bent. Bend the bar toward your chest, keeping your elbows tucked in to your sides, as you hold it in an underhand grip with the bar extended. These tips will help you nail your form, but it’s also possible to make mistakes.
  • Bent Over Concentration Curl: Place the back of your left upper arm on the inside of your thigh while sitting on a bench. Make sure your arm is always resting on your thigh. Stabilize yourself by placing your right hand on your right knee. Do the curls on the left side first, then the right side.
  • Cable Rope Triceps Extension: An EZ bar or straight bar can be used to perform this exercise. A cable pulley machine with a rope attachment will also be required. Cable tricep extensions can be performed using an overhand grip on the bar or rope. Pull the bar down to a 90-degree angle while keeping your upper body straight. Once your arms are fully extended, slowly lower the bar back to a 90-degree angle and repeat.
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The Rock’s Secret To Huge Arms

The Rock’s huge arms secret

The secret to gaining big arms is to do a lot of isolation movements on Arm Day. 

You want to make sure your muscles are getting the full benefits from your workouts, so they should feel hard, not heavy. The best way to do that is to increase the resistance in your workouts so your muscles have to work harder. If you don’t have the time to do that for every exercise, start with the first set of each exercise and go up from there.

The Rock’s trainer, George Farah, says this is the secret behind The Rock’s arms. You don’t want to put too much strain on your arms with this method. It takes only a few repetitions to build up your bicep and tricep muscles. It’s a common blunder to lift the arms too forcefully. When you lift too much weight, your small arm muscles fatigue quickly.

So, if you want huge arms, you need to pump as much blood as possible into that area. Your body is prepped for the light. To get the most out of your arms workout, you need to get the blood flowing quickly. You don’t have to go easy just because you start out light. 

Strive for greater ferocity, and keep your heart rate up. You should be able to feel it. Lifting too much weight can make you feel weaker after the first few exercises.

Final Thoughts

So, when you’re ready to work on your arms, make sure you follow The Rock’s trainer, George Farah, and The Rock’s exercises. You’ll get the best results if you perform each of the Rock’s arm workouts with a full range of motion. This will also help you to avoid injury. If you’re working out with weights, you should do three sets of 10 to 15 repetitions for each exercise. You should perform your first set with light weight. You should do the second set with moderate weight, and the third set with heavy weight. You’ll get the best results if you go up in weight slowly. If you’re using a machine, make sure to start out with the lightest weight. As you get stronger, you can increase the resistance on the machine.

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If you’re using free weights, make sure you don’t go too heavy. If you do, you could hurt yourself. Instead, focus on form. You should be able to lift the weight in a slow, controlled motion.

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