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Dwayne ‘The Rock’ Johnson’s Shoulder Workout

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

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  • 45 min

  • 5

  • Yes

Dwayne 'The Rock' Johnson's Shoulder Workout
Per Bernal
Dwayne 'The Rock' Johnson's Shoulder Workout
Per Bernal

“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. 

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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. 

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Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
6
Reps
12
Rest
30 sec
Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
4
Reps
10
Rest
30 sec
Exercise 3 of 5

Reverse-grip EZ-bar Front Raise

Equipment
EZ-Bar
Sets
3
Reps
10
Rest
30 sec
Equipment
Dumbbells
Sets
4
Reps
12
Rest
30 sec
Exercise 6 of 5

One-arm Cable Bent-over Lateral Raise

Equipment
Cable Machine
Sets
5
Reps
12
Rest
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