Athlete/Celebrity Workouts

Dwayne 'The Rock' Johnson's Shoulder Workout

Get shoulders to rival The Rock's with trainer Dave Rienzi's intense routine.

by
Dwayne 'The Rock' Johnson's Shoulder Workout
Duration 45 min
Exercises 5
Equipment Yes

"Go lighter and focus on contracting and squeezing the shoulder blades together, controlling the negative portion of the exercise to increase time under tension," Dave Rienzi, The Rock's trainer, advises. 

SEE ALSO: Dwayne Johnson's Arm Routine

Johnson has had a busy year, always filming and finding new ways to connect with his fans. Forbes revealed that he's the world's highest-paid actor, People Magazine crowned him the Sexiest Man Alive and he still found time to grace M&F's September cover.

Try this shoulder workout straight from Dave Rienzi, The Rock's trainer, so your physique can evolve the way Johnson's has. 

SEE ALSO: Dwayne Johnson's 7 Life Lessons

Exercise 1

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
6 sets
12 reps
30 sec rest

Exercise 2

One-Arm Cable Lateral Raise You'll need: Adjustable Cable Machine, D-Handle Attachment How to
One-Arm Cable Lateral Raise thumbnail
4 sets
10 reps
30 sec rest

Exercise 3

Reverse-grip EZ-bar Front Raise You'll need: EZ-Bar
exercise image placeholder
3 sets
10 reps
30 sec rest

Exercise 4

Hammer Strength Shoulder Press
exercise image placeholder
6 sets
12 reps
30 sec rest

Exercise 5

Bent-Over Lateral Raise You'll need: Dumbbells How to
Bent-Over Lateral Raise thumbnail
4 sets
12 reps
30 sec rest

Exercise 6

One-arm Cable Bent-over Lateral Raise You'll need: Cable Machine
exercise image placeholder
5 sets
12 reps
-- rest
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