Dwayne "The Rock" Johnson's 5 Favorite Exercises
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Dwayne Johnson, also known as "The Rock," is one of the most famous actors and professional wrestlers in the world. He's also an example of how achieving outstanding results requires hard work and self-discipline. To keep his body in shape, The Rock spends a lot of time working out and watching his diet.
Squats with a Barbell
This is the exercise that "The Rock" regularly uses to fuel his powerful legs. This exercise targets multiple muscle groups at once, effectively working the muscles on the front of the thigh, hamstrings, glutes, hips, and lower back muscles. Dwayne is careful when performing this exercise, as he has had numerous injuries from it, including five knee surgeries. The actor does squats with a barbell on his back in four sets of 12 repetitions.
"The Glute Shark"
Dwayne finishes his leg workout with an exercise that has such a mysterious name. He literally attaches himself with a chain to the machine and begins to squat intensely with weight on the chain, holding onto the handles. As the name suggests, the main focus of this exercise is on the gluteal muscles. "The Rock" does three sets of 15 repetitions with a weight of around 180 kg, with only 10 seconds of rest between sets. It's a great finisher to the workout. Dwayne Johnson places special emphasis on the last set of this exercise, as he believes it's the most effective.
Personally, I do a simpler and safer exercise for my glutes. The glutes work just as well with this exercise, and your legs and knees will be safe. Do this on each leg for 8 repetitions, and that will be enough for you.
Dips with Weight
First of all, let's note that this exercise is very practical. After all, it's much easier to find a pull-up bar than some specific machines. In many of his Instagram videos, the actor appears with huge chains around his neck, where he performs dips specifically on bars.
The exercise is not only practical but also really useful, especially when done with additional weight. The exercise effectively works the chest muscles, delts, and triceps.
During the filming of the movie "Jungle Cruise," Dwayne decided to show off to actress Emily Blunt and did 200 dips on the bars.
Seated Cable Row.
How to work on the thickness of your back? The actor likes the seated low cable row. This exercise involves the latissimus dorsi, rhomboids, major and minor circular muscles, as well as the trapezius. Let's not forget that biceps, triceps, and deltoids are also actively involved. Dwayne does 4 sets of 12 reps.
Bicep Curls Standing
Dwayne often works with dumbbells. For example, he actively uses them in one of his favorite exercises - standing bicep curls. When performing this exercise, the shoulders are first involved, and then the biceps. The actor likes to alternate the curls. In the same set, he manages to do both simultaneous curls of both arms and alternate curls. 'The Rock' does 4 sets of 15 repetitions.
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