The Rock’s Energy Coach Shared a Easy Three-Train Exercise for Greater Biceps

Dwayne “The Rock” Johnson has one of many most-viewed exercise routines on the planet. Every new video of himself in the health club sometimes racks up thousands and thousands of views on social media and turns into the topic of numerous articles on health web sites and movie star blogs across the web. And one of many folks accountable for devising his grueling exercise packages is Dave Rienzi, Johnson’s longtime energy and conditioning coach.

Rienzi has been at Johnson’s aspect for the reason that early 2010s and has gotten the star prepared for every little thing from Beneath Armour photograph shoots to The Quick & The Livid spin-offs. Rienzi can be an open ebook in terms of how he trains his most well-known consumer, and he just lately confirmed off a fast Instagram video detailing a three-exercise biceps exercise that The Rock himself endorsed.

Editor’s Word: The exercise video beneath is a part of an advert for ZOA Vitality, of which Dave Rienzi is the co-founder and Chief Well being Officer. BarBend is just not affiliated with ZOA Vitality.

Dave Rienzi’s Three-Train Arm Exercise

At 4 rounds of three strikes, the exercise itself is pretty simple. However Rienzi added a number of particulars to those lifts to up the depth. Test it out beneath:

[Related: 25 Years of Transformation — The Physique of Dwayne “The Rock” Johnson]

EZ-Bar Preacher Curl

Rienzi began this exercise with preacher curls utilizing an EZ-Bar. He tweaked the everyday preacher curls right here by performing the transfer on the vertical aspect of the preacher curl bench somewhat than the sloped aspect, much like a spider curl, with the intention to isolate the biceps extra. He additionally held every rep on the prime for 2 seconds.

Alternating Static Maintain Dumbbell Preacher Curl

Subsequent, Rienzi once more had his arms on the vertical aspect of the preacher curl bench, however he switched to dumbbells for this transfer. Rienzi held the dumbbells together with his palms going through up and his arms bent at 90 levels during the set. He’d curl one dumbbell at a time, supporting the opposite one to fatigue the muscle, after which swap arms.

Rienzi wrote that he performs 12 reps with every arm for each set. Utilizing dumbbells for an train like this ensures extra even muscle growth since your dominant arm gained’t be capable to inadvertently take over like what might doubtlessly occur with a barbell.

EZ-Bar Reverse Curl

The method for these reverse curls is straightforward: Rienzi saved his palms going through down on the EZ-Bar the entire means by way of and simply curled it up as one usually would whereas standing. The reverse method helps activate the forearms and construct grip energy. And once more, there’s a two-second maintain on the prime of every rep.

Right here’s how the entire thing breaks down:

The Exercise

  • EZ-Bar Preacher Curls: 4 x 15 (two-second maintain on the prime of every rep)
  • Alternating Static Maintain Dumbbell Preacher Curls: 4 x 12
  • EZ-Bar Reverse Curl: 4 x 12 (two-second maintain on the prime of every rep)

Rock Examined, Rock Accredited

Within the feedback of the Instagram submit, Johnson chimed in, saying he can “personally attest” to the exercise’s outcomes, earlier than including that it’s “a bitch.”

The following time Johnson’s shredded physique graces the large display screen will probably be on October 21, 2022, when he stars because the titular antihero in Black Adam, primarily based on the DC Comics character. It’s a job he’s known as the “[hardest] endeavor of my total profession bodily & mentally,” and it’s possible that Rienzi’s exercises performed an important half in his prep.

Featured Picture: @TheRock

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