The Rock's Arm Workout Routine (Train Like Dwayne Johnson)

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: December 28, 2023
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Dwayne Johnson has been a huge inspiration for many bodybuilders and professional sportsmans, and I've often researched the workout routines that The Rock's trainer (George Farah) has put together for him.

It's a great way to get new workout ideas for an arm day, knowing that each exercise will work a treat to get massive arms like Dwayne Johnson.

To get this training plan together, I spent a few weeks going through interviews, social media posts, and YouTube videos to see how Dwayne The Rock Johnson exercises to get those ripped and intimidating arms.

The Rock's Stats

  • Born: May 2, 1972
  • Height: 6' 2”
  • Weight: 262 lbs
  • Chest: 50 Inches
  • Waist: 35 Inches
  • Biceps: 23 Inches

Train Your Arms Like The Rock

The Rock Arm muscles

You'll notice that most of these are isolation movements and that I'm not including pull-ups. I prefer doing those on back workout days and specifically focus on the biceps, triceps, and forearms here.This is what it will take if you want Dwayne Johnson's huge arms.

Beyond just focusing on the arms, it's essential to understand how The Rock incorporates his arm workout within a comprehensive full-body routine, with specific days dedicated to different muscle groups, ensuring a well-rounded approach to fitness.

For individuals at different fitness levels, it's possible to modify The Rock's workout routine by adjusting the number of sets, reps, and weight selection, making it a versatile and adaptable program for a wide range of fitness enthusiasts.

Preacher Curls

From my experience, setting up the preacher bench correctly is key. You can use an EZ or straight bar for this exercise, but don't pick the maximum weight to start.

With all these exercises, you'll do a maximum of 12 reps on the first set and then gradually reduce the reps on the following sets as you add more weight for the biceps curls. This exercise will start to pump as much blood as possible into your arms.

Related articleHow To Do Preacher Curls

Hammer Curls

I generally prefer doing one arm per set, but you can add more physical strain to your body by doing alternating curls. Hold a dumbbell in each hand with your palms facing each other.

It's like you're holding a hammer, and you keep your hands in that position. Gradually increase the size of the dumbbell between sets and reduce the number of reps.

In my MMA regimen, alternating hammer curls have been a game-changer, offering the physical strain essential for building combat-ready arm strength.

“Don’t be afraid to be ambitious about your goals. Hard work never stops. Neither should your dreams.”

- Dwayne Johnson


Overhead Triceps Extensions

Doing overhead triceps extensions

Now it's time to head to the cable machine, or you can choose to do these tricep extensions with dumbbells. I generally prefer them to lying skull crushers, as you can gain a lot more range of motion with more control over time under tension, according to The Journal of Physiology [1].

If you're using the cable machine, then make sure you have some tension on the cable at your starting position.

Using the cable machine for tricep extensions, a staple in my MMA training, gives me the range of motion crucial for my grappling techniques.

Arnold Press

This is the first compound exercise and a great option to target both biceps and triceps, according to the Asian Journal of Sports Medicine [2].

I like to slightly adapt these by starting with a dumbbell biceps curl. Then, when I get to the top of the curl, I lift the dumbbell straight up over my head until my arms are fully stretched. You can either choose to do a single-arm exercise or do both at the same time.

As an MMA fighter, the Arnold Press has been instrumental in developing the compound strength necessary for both striking and grappling.

Read More: Black Adam aka Dwayne "The Rock" Johnson Workout

Cable Rope Triceps Extension

Here's another great arm exercise where you simply need to add the rope attachment to the cable machine and adjust it for your height.

These tricep extensions are great to set up with a heavy load and complete each rep of the exercise in a slow movement s maximum strain.

Adding the rope attachment to the cable machine for triceps extensions has been vital in my MMA training, especially for developing the explosive power needed in my punches.

EZ-Bar Biceps Curls

The Rock doing bicep curls

After the last triceps pressdown, it's time to go back to the biceps with some curls using a cambered bar, aka EZ bar.

Working both arms at the same time will add considerably more strain and burn to your muscles.

Make sure you pull the bar right up to your shoulders and don't cheat on getting the full range of motion.

Switching to EZ-bar biceps curls, I've found, really amplifies my arm workouts, crucial for maintaining striking power in the ring.

Wrist Curls

And finally, you shouldn't just spend time on your upper arms. Yes, the triceps is important for a well-shaped arm, but you want to build up strong and ripped forearm muscles as well.

If your gym has an adjustable preacher platform, then set it to horizontal and rest your forearm on the padding.

Grab a reasonably heavy dumbbell and alternate the sets with your hands facing up and down. 

Curl up the dumbbell and hold it for two seconds at the top of the movement to increase the intensity.

Focusing on wrist curls has been key for my grip strength, which is essential for grappling and holds in MMA.

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