The Rock’s Strength Coach shared a simple three-exercise workout for bigger biceps

Dwayne “The Rock” Johnson has one of the most watched workout routines in the world. Each new video of himself at the gym is typically viewed millions of times on social media and becomes the subject of numerous articles on fitness websites and celebrity blogs across the web. And one of the people responsible for devising his grueling workout programs is Dave Rienzi, Johnson’s longtime strength and conditioning coach.

Rienzi has been at Johnson’s side since the beginning of 2010, grooming the star for everything from Under Armor photo shoots to The Fast & The Furious spin-offs. Rienzi is also an open book when it comes to how he trains his most famous client, and he recently showed off a quick Instagram video describing a three-exercise biceps workout that The Rock himself endorsed.

Editor’s Note: The training video below is part of an ad for ZOA Energy, of which Dave Rienzi is co-founder and Chief Health Officer. BarBend is not affiliated with ZOA Energie.

Dave Rienzi’s Arm Workout with Three Exercises

At four rounds of three movements, the workout itself is fairly straightforward. But Rienzi added a few details to these lifts to increase the intensity. Check it out below:

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

EZ-Bar Preacher Curl

Rienzi started this workout with preacher curls using an EZ-Bar. He adapted the typical preacher curls here by performing the movement on the vertical side of the preacher curl bench instead of the bevel, similar to a spin curl, to isolate the biceps more. He also held every rep at the top for two seconds.

Alternating Static Hold Dumbbell Preacher Curl

Next, Rienzi had his arms on the vertical side of the preacher curl bench again, but he switched to dumbbells for this move. Rienzi held the dumbbells with his palms up and his arms bent 90 degrees for the duration of the set. He curled one bar at a time, supported the other to fatigue the muscle, then switched arms.

Rienzi wrote that he performs 12 reps with each arm for each set. Using dumbbells for an exercise like this allows for more even muscle development because your dominant arm can’t accidentally take over, as it could with a barbell.

EZ-Bar Inverted Curl

The technique for these inverted curls is simple: Rienzi kept his palms facing down on the EZ-Bar the entire time and just curled it up as you normally would while standing. The reverse technique helps activate the forearms and build grip strength. And again, there’s a two-second wait at the top of each rep.

Here’s how the whole thing breaks down:

The training

  • EZ-Bar Preacher Curls: 4 x 15 (hold for two seconds at the top of each rep)
  • Alternating Static Hold Dumbbell Preacher Curls: 4 x 12
  • EZ-Bar Inverted Curl: 4 x 12 (hold for two seconds at the top of each rep)

Rock tested, Rock approved

In the comments of the Instagram post, Johnson chimed in, saying he can “personally testify” to the results of the workout, before adding that it’s “a bitch.”

The next time Johnson’s shredded physique graces the big screen will be on October 21, 2022, when he stars as the titular antihero in Black Adam, based on the DC Comics character. It is a role that he[hardest] and it’s likely that Rienzi’s workouts played a vital role in his preparation.

Featured Image: @TheRock

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