The Rock supersets dumbbell overhead presses with scaption raises during his shoulder workout.
Shoulder workouts are essential for developing the upper body, enhancing overall appearance, and achieving an aesthetically pleasing physique. (1). The Rock boasts an impressive physique, characterized by his powerful, boulder-like shoulders. This article delves into his rigorous shoulder workout, which favors heavy weights and high reps, detailing the specific exercises he employs.
Dwayne “The Rock” Johnson is a renowned entertainer known for his prowess in both wrestling and acting. In addition to his entertainment career, he’s a successful entrepreneur, owning several businesses, including Teremana Tequila, Seven Bucks Productions, and ZOA Energy. The Rock has established himself as a prominent figure in WWE and recently headlined WrestleMania. His acting career is equally impressive, with notable roles in the Fast & Furious franchise, the animated film Moana, and many upcoming projects this year.
| Full Name: Dwayne Douglas Johnson (The Rock) | ||
| Weight | Height | Date of Birth |
| 260 – 270 lbs | 6’5” | 05/02/1972 |
| Occupation | Era | Nationality |
| Professional Wrestler, Actor | 1990s, 2000s, 2010s, 2020s | American |
The Rock’s Shoulder Workout
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The shoulders have three heads: the anterior (front delt), lateral (side delt), and posterior deltoids (rear delts). When athletes perform shoulder exercises, they focus on the anterior and lateral delts and neglect the rear delts.
With The Rock shoulder workout, you get detailed insight and a complete workout program that hits all three heads of the shoulders. So, if you want broad, well-rounded, and 3D-like shoulders like The Rock, here’s a list of his shoulder workouts.
| Exercise | Sets | Reps |
| Dumbbell Lateral Raise | 6 | 8-12 |
| Dumbbell Bent-Over Raise | 4 | 8-12 |
| One-Arm Cable Lateral Raise | 4 | 8-12 |
| Hammer Strength Shoulder Press | 6 | 8-12 |
| Superset — Dumbbell Overhead Press & Scaption Raise | 3 | 15-20 |
| 3 | 8-12 |
Dumbbell Lateral Raise
The Rock alternates with each arm using isometric holds when performing the dumbbell lateral raise. Studies prove using isometric holds reduces fatigue and increases muscle joint strength and hypertrophy (2). The dumbbell lateral raise primarily targets the lateral delts.
How to Do the Dumbbell Lateral Raise
- Grab a pair of dumbbells with a neutral grip and place them at your sides. This is your starting position.
- Next, slowly lift the dumbbell as high as possible, extending your arms to its sides until your upper arms are fully horizontal. Pause for about two to three seconds.
- Finally, lower the dumbbells slowly to the starting position to complete the rep.
- Perform this movement for four sets with an eight to twelve-rep range.
Dumbbell Bent-Over Raise
The Rock does bent-over raises using dumbbells to work and strengthen his shoulders. He also uses two-second isometric holds when performing this exercise. Dumbbell bent-over raises primarily work your rear delts while engaging your lower back, traps, rhomboids, core muscles, and, to a certain degree, your hamstrings.
How to Do the Dumbbell Bent-Over Raise
- Grab a pair of dumbbells with a neutral grip, stand with your feet shoulder-width apart, and keep your knees slightly bent.
- Bend over at a 45-degree angle and take a deep breath. This is your starting position.
- With your arms facing down and elbows bent slightly, slowly lift them to your sides.
- To finish the rep, pause for about two to three seconds and slowly reverse the movement to the starting position.
- Do this movement for four sets with an eight to twelve-rep range.
One-Arm Cable Lateral Raise
The Rock does the single-arm cable lateral raise on a cable machine. He does this unilaterally, training each side of his body equally. This can help build a better mind-muscle connection, which is good for muscle growth. He also does three-second negatives to increase the intensity of his exercises and overload the target muscle groups involved. This is an excellent way to add extra strength and muscle gains. The single-arm cable lateral raise is an isolation exercise that works the side delts. It also works the front delts, traps, and core muscles like the abs and obliques.
How to Do the One-Arm Cable Lateral Raise
- Set the cable in the lowest position and attach a pulley to it.
- With a neutral grip, reach across your body and grab the handle with your elbow slightly bent. This is your starting position.
- Next, pull the cable to your sides as high as possible and pause for about two to three seconds.
- Finally, slowly lower the handle back to the starting position, using three seconds negatives to complete a rep.
- Do this movement for four sets with an eight to twelve-rep range.
Hammer Strength Shoulder Press
The Hammer Strength shoulder press is an excellent exercise that targets all three heads of the shoulder muscles. This compound exercise works the shoulders, triceps, and biceps muscles. You can also use this machine to train your shoulders unilaterally. This helps you focus on each side of your body and address muscle and strength imbalances.
How to Do the Hammer Strength Shoulder Press
- Sit flat on the shoulder press machine with shoulders directly under the handlebars.
- Grab the handles, pull your shoulders back, and brace your core muscles. This is your starting position.
- Next, press the weight above your head (but avoid locking your shoulders). Pause in this position for about two seconds.
- Finally, lower the weight back to the starting position.
- Do this movement for six sets with an eight to twelve-rep range.
Superset — Dumbbell Overhead Press & Scaption Raise
The Rock also incorporates supersets, such as the dumbbell overhead press and scaption raises, into his exercises. He performs three sets of overhead presses using a dumbbell and immediately supersets them, performing scaption raises with two-second isometric holds.
The dumbbell overhead press primarily works your anterior and lateral delts, helping improve your shoulder mobility, size, and strength. It also works your triceps, upper and lower back muscles, and chest. The scaption raise is an effective shoulder mobility exercise that targets the rotator cuffs, shoulders (rear delts), and traps.
How to Do the Dumbbell Overhead Press
- Grab a pair of dumbbells with an overhand grip and stand with your feet shoulder-width apart. This is your starting position.
- Next, take a deep breath and raise the weights above your head, fully extending your elbows slowly and in a controlled manner.
- Pause for two seconds and slowly return the dumbbells to the starting position.
- Do this movement for three sets with an eight to twelve to twelve rep range.
How to Do the Scaption Raise
- Grab a pair of dumbbells with a neutral grip. Stand with your feet shoulder-width apart and keep your knees slightly bent. This is your starting position.
- Extend your arms to the sides and raise the dumbbells at a 45-degree angle, creating a Y-shape with your arms. Pause for two seconds in this position.
- Finally, slowly lower the dumbbells back to the starting position.
- Do this movement for three sets ranging from 15 to 20 to twelve reps.
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References
- López-Laval, I., Sitko, S., Cantonero, J., Corbi, F., & Cirer-Sastre, R. (2022). The Effectiveness of Shoulder Mobility and Strength Programs in Competitive Water-Polo Players. Life (Basel, Switzerland), 12(5), 758. https://doi.org/10.3390/life12050758
- Lum, D., & Barbosa, T. M. (2019). Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance. International journal of sports medicine, 40(6), 363–375. https://doi.org/10.1055/a-0863-4539
