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

Anthony Diaz
Published by Anthony Diaz | Bodybuilding Coach
Last updated: August 4, 2023

Dwayne Johnson has been a huge inspiration for many bodybuilders, 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, our team 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.

Quick Summary

  • Dwayne Johnson's massive arms are one of his signature appearance pieces, and he always makes sure they are visible by wearing tight tops.
  • You'll want to plan more workouts for your arms, but it's more about quality than quantity when it comes to planning your sets and reps.
  • We've put together a full breakdown of his arms workout routine, with details on each exercise for your next trip to the gym.

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.

Preacher Curls

Start your workout by setting up the preacher bench and armrest to your height. 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.

“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 [1].

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

Arnold Press

This is the first compound exercise and a great option to target both biceps and triceps [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.

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.

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.

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.

Related articles:

Get Arms Like Dwayne Johnson

If you want huge arms like Dwayne Johnson, then you need to plan your workouts like The Rock.

With the above arm day training, you'll quickly add more muscle mass, and you'll also see your fitness levels improve.

And to increase your strength and endurance the natural way, I would advise you to add a top-quality men's pre-workout product to your routine.

These supplements won't turn you into The Rock in a few days, but the slight increase in performance will add up to more hard work over the months ahead.


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