Try Dwayne “The Rock” Johnson’s Killer 10-Move Upper-Body Workout

These ten moves are Dwayne Johnson’s own. Start building your movie star muscle.


Kelleigh Korevaar |

Dwayne “The Rock” Johnson is one of the strongest men in Hollywood and the world. He dominates the screen and the gym, and is beloved by fans everywhere. And it’s also his down to earth nature that makes him the go-to guy for workout moves and motivation. Try The Rock’s workout for big muscle.

Related: These Are The 50 Fittest Action Heroes And The Rules They Use To Maintain Movie Muscle

He doesn’t look how he does by sitting down all day, making excuses, or taking rest days. He takes his gym wherever he goes, and to whatever location he’s shooting at. Try these ten moves the 40-year-old incorporates into his workout to get explosive movie star muscle.

1. Dumbbell Lateral Raises

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Do It: With dumbbells in your hands, palms facing inwards and arms hanging besides you, stand with your feet shoulder-width apart. Raise your arms till they are shoulder height. Pause. Then lower them back to your starting position. That’s 1 rep. Do 8.

2. Chest Press

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Do It: Start by adjusting the seat height; when seated and grasping the handles, your hands should be in line with your chest. Push the handles forward whilst exhaling until your arms are extended without your elbows locking. Inhale whilst you lower the bars back to your chest. That’s 1 rep. Do 12.

Related: The 15-Minute Bodyweight Workout You Can Do Anywhere

3. Barbell Curl

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Do It: Hold a barbell at shoulder-width grip. Curl the barbell towards you as you breathe out and contract your biceps. Continue until the bar is at shoulder level. Pause. Then slowly lower the bar back to starting position. That’s 1 rep. Do 10.

4. Dumbbell Row

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Do It: Bend your torso forward until your upper body is parallel to the floor. Place your right hand on a rack or bench for support with a dumbbell in your left hand. Keeping your torso stationary, pull the dumbbell towards the side of your chest. Breathe in as you lower the dumbbell back to starting position. That’s 1 rep. Do 10 and then swap to your right arm. Do 10.

Related: The Workout Moves That Will Chisel Your Back Immediately

5. Incline Push Up

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Do It: Get in the standard push up position with your hands on an elevated surface like a bench or a box. Your hands should be just wider than shoulder-width apart. Do 15 push ups.

6. Seated Low Row

 

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Do It: You will need a low pulley row machine with a v bar. Sit down an place your feet on the platform making sure your knees are slightly bent and not locked. With arms extended, pull until your torso is at a 90 degree angle with your legs. This is the starting position. With a stationary torso and breathing out, pull the handles back towards your torso until you touch your abs. Pause. Then slowly return to start position whilst breathing in. That’s 1 rep. Do 12.

Related: The 4 Move Workout Inspired By US Marine Corps’ Combat-Conditioning Programme

7. Cable Side Delt Raise

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Do It: Stand sideways at a low pulley machine with a D handle. Stand with your legs shoulder-width apart and bend your knees slightly. Grip the handle with your left hand and use the machine as support by gripping it with your right hand. That is your starting position. Raise your left hand outwards until your elbow is at the same level as your hand and your shoulder. Pause. Then slowly return back to starting position. Do 10 reps. Then swap sides and do 10 more reps.

8. Dumbbell Side Lateral Raises

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Do It: With dumbbells in your hands, palms facing inwards and arms hanging besides you, stand with your feet shoulder width apart. Raise your right arm till it is shoulder height. Hold it there whilst you raise the left arm until it is shoulder height. Then lower your right arm whilst your left arm is held at shoulder height. Do 6.

9. Dips

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Do It: Stand between the dip bars and grip either side. Hoist yourself up and rest all your bodyweight on your arms and bend your knees at a 90 degree angle. Lower yourself until your triceps are parallel to the floor. Pause. Then explode back up until just before your elbows lock, making sure not to lock them. That’s 1 rep. Do 6.

Related: Use This Workout Plan To Master The Superman Push-Up In Under A Month

10. One Arm Dead Hang

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Do It: Grip one hand on the bar with an overhand grip. See how long you can hang for by timing yourself. Try it with the other hand once you fall.

The Rock is not only a beast in the gym. He’s also constantly sharing motivation and tips with his followers. Give him a follow on @therock if you are interested in looking like Hollywood’s biggest (literally) star. Trust us, it’s worth it.

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