Build Arms Like ‘The Rock’

There are numerous Hollywood celebrities at present whose physiques really do inspire and attract attention for all of the right reasons – Dwayne ‘The Rock’ Johnson is one of them. Since rising to stardom in the world of wrestling, namely the World Wrestling Entertainment (WWE), Johnson has made a smooth transition into the world of acting and has been involved in several blockbuster classics in recent years.

His latest movie role is in that of Hercules. For those of you fortunate enough to have seen the full length feature, or even the trailer for the movie, within an instant you’ll be able to acknowledge and appreciate the incredible physique achieved by Johnson for this very role.

So how did Johnson get into such incredible shape? After all, regardless of his celebrity status, he’s only human. He still has to attend the gym day in, day out and put in the hard work.

The Hercules Arm Workout

In recent weeks, Johnson has taken to Instagram (@TheRock) and given his fans a sneak peak into his personalised arm workout, utilised throughout the preparation and filming phases of the Hercules movie.

Having seen the Instagram post, we are set to break down this very workout regime – dissecting each exercise and showing you how to complete each in an optimal way, giving each and every one of you the opportunity to incorporate it into your current training regime, should you so desire. After all, it’s not every day you get to train like a Hollywood celebrity.

“Let me introduce you to the ‘Hammer Bros’ – Sledge and Jack… 4 sets of a tri-set series. Squeeze at the top for bi’s and at the bottom for tri’s. I prefer high volume for ARMS so the burn is intense. Enjoy the pain. #BringIt #FOCUS #TeamHercules”
@TheRock Instagram, 2014

The workout itself is broken down into a biceps and triceps section. Each body part consists of three exercises which must be completed as a tri-set (back-to-back-to-back). It creates almost a mini-circuit for each muscle group, allowing for the intensity to be maintained throughout and a burning sensation to take full effect in the latter stages of the workout.

Each exercise should be completed four times with twelve repetitions on each. A short rest period of a minute of less can be allowed between tri-sets.

The Biceps Workout
1. Preacher Curl With EZ Curl Bar

Start with preacher curls using an EZ curl bar:

  • To commence, select an EZ curl bar with suitable resistance.
  • Sit on the preacher bench placing the back of your arms on the padded section.
  • Grasp the EZ curl bar with a shoulder width underhand grip.
  • Raise the bar by bending at the elbows until your forearms are vertical.
  • Slowly lower until your arms are fully extended. This is one repetition.

Exercise Video:

2. Standing Barbell Curl With EZ Bar

Move on to standing barbell curls using the same EZ curl bar:

  • To commence, select an EZ curl bar with suitable resistance.
  • Grasp the EZ curl bar with a shoulder width underhand grip.
  • In a standing position, maintain your feet shoulder width apart to create a stable base.
  • With elbows at the side, raise the bar by bending at the elbows until forearms are vertical.
  • Slowly lower until your arms are fully extended. This is one repetition.

Exercise Video:

3. Dumbbell Curl

Finally, finish with dumbbell curls:

  • To commence, select a set of dumbbells offering suitable resistance.
  • Position the two dumbbells to your sides with your palms inwards and arms straight.
  • Raise one dumbbell at a time, rotating and lifting your forearm simultaneously.
  • The end position should be that of a vertical forearm with palms facing inwards.
  • Slowly lower until your arm is fully extended and repeat with opposite arm.

Exercise Video:

The Triceps Workout
Exercises Rope Pushdown

Start with cable rope pushdowns:

  • To commence, select the rope attachment and a suitable resistance.
  • Face towards the high pulley and grasp rope attachment with both hands.
  • Position your elbows to the side and you palms facing inwards.
  • Extend your arms downwards, turning your palms down at the bottom.
  • At the bottom, slowly reverse this movement back to the original position.

Exercise Video:

Rope Overhead Triceps Extensions

Sticking with the cable machine and rope attachment, move on to overhead triceps extensions:

  • To commence select the rope attachment and a suitable resistance.
  • Grasp the rope attachment from a medium high pulley and turn away from the machine.
  • Bend over in a downward position, allowing the rope attachment to sit behind the neck.
  • To execute, extend at your elbows, allowing your forearms to move forwards.
  • At the end of the movement range, slowly allow the cable to return back behind the neck.

Exercise Video:

Triceps Dips

Finish with a set of triceps dips:

  • There is a requirement with this exercise to always work to a point of failure.
  • To commence, mount the shoulder width dipping bar with arms straight.
  • Your arms should be straight with your shoulders and your hips neutral.
  • Lower your body until a stretch can be felt in your shoulder region.
  • At this time, push upwards until your arms are straight. This is one repetition.

Exercise Video:

Final Word

There you have the Hercules Arm Workout, utilised by Dwayne ‘The Rock’ Johnson during the preparation and filming phases of his latest blockbuster movie, Hercules.

The workout itself concentrates on the biceps and triceps region respectively, incorporating three exercises for each muscle group and requiring the athlete to work with minimal rest periods. Consequently, this has the resultant effect of creating a high intensity workout regime that can be considered both highly effective and time efficient. This entire session should be able to be completed in a thirty minute period, if implemented correctly.

As an author, it wouldn’t be fair to produce an article of this nature without trying the Hercules Arm Workout for myself. With this in mind, I can confirm that I have completed the regime on several occasions and am highly impressed with the results. You will undoubtedly feel ‘the pump’ for numerous hours following cessation of the session and if you’re used to traditional training methods, this variation will test you like never before.

So, if you’re looking to add strength or size to your arms or simply fancy a change from your current workout regime, then why not give the Hercules Arm Workout a try?

Remember, if it’s good enough for Hercules, it’s good enough for anyone.