The Rock’s power coach shared a easy 3-exercise train for greater biceps

Dwayne The Rock Johnson has one of the most watched workout routines on the planet. Every new video of him in gym often garners millions of views on social media and has been the subject of countless articles on fitness websites and internet celebrity blogs. And one of the people responsible for creating exercise program is Dave Rienzi, longtime Johnson’s power and conditioning coach.

Rienzi has been with Johnson since the early 2010s and has helped get the star ready for everything from Under Armor shoots to The Fast & The Furious rotation. Rienzi is also an open book when it comes to how he trains his most famous clients, and he recently featured a quick Instagram video detailing three exercises. biceps workout which The Rock itself confirmed.

Editor’s Note: The workout video below is part of an advertisement for ZOA Energy, of which Dave Rienzi is Co-Founder and Chief Medical Officer. BarBend is not affiliated with ZOA Energy.

Dave Rienzi’s Three Exercises for Arms

In four sets of three movements, the training process itself is quite simple. But Rienzi added a few details to these lifts to enhance intensity. Check it out below:

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

EZ-Bar Preacher Curl

Rienzi begins this exercise with curl preacher use one EZ-Bar. He adjusted the typical preacher curls here by performing a vertical move of preaching bench instead of slant, similar to spider scroll, to isolate the biceps more. I also hold each rep at the top for two seconds.

Alternating dumbbell dumbbell exercise to keep still

Next, Rienzi once again placed his arm on the vertical side of the preaching bench, but he switched to using weights for this move. Rienzi holds weights with palms facing up and arms bent 90 degrees for the duration of the exercise. He will curl up a dumbbell at a time, support the other person to fatigue the muscles, and then switch arms.

Rienzi wrote that he does 12 reps with each arm for each set. Use weights for an exercise like this guarantees more even muscle growth because your dominant arm won’t be able to accidentally take over like it can with a dumbbell.

EZ-Bar Reverse Curl

Techniques for those upside down curls very simple: Rienzi always has his palm facing down on the EZ-Bar and just curls up as usual when standing. Reverse engineering helps arm activation and Build grip strength. And again, there’s a two-second hold at the top of each rep.

Here’s how the whole thing breaks down:


  • EZ-Bar Preacher Curls: 4 x 15 (hold for two seconds at the top of each rep)
  • Alternating static dumbbell exercises: 4 x 12
  • EZ-Bar Reverse Curl: 4 x 12 (hold for two seconds at the top of each rep)

Rock tested, Rock approved

In the comments section of the Instagram post, Johnson emphasized that he can “personally attest” to the results of the workout, before adding that it was “a bitch”.

Next time Johnson’s skinny body will hit the big screen on October 21, 2022, when he stars as the anti-hero in Black Adam, based on the DC Comics character. It’s a role he calls “[hardest] taking on my entire career physically and mentally,” and it is likely that Rienzi’s training history played an important role in his preparation.

Featured Image: @TheRock

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