Fitness Over 50: 5 Exercises Dwayne 'The Rock' Johnson Swears By

From sumo squats to chest dips, Dwayne Johnson's workout is all about strength and improving athletic performance.

Ishaan Arora
Written by: Ishaan AroraUpdated at: Nov 25, 2022 12:46 IST
Fitness Over 50: 5 Exercises Dwayne 'The Rock' Johnson Swears By

Dwayne Johnson aka "The Rock" inarguably, has one of the best physiques in Hollywood. The Rock appears to have added even more lean muscle since his days as a WWE wrestler. The actor recently revealed the exercises he performs to maintain muscle mass despite being 50 years old. So here are the moves that made Dwayne Johnson a beast both on and off the screen.

Dumbbell Sumo Squat

Dumbbell sumo squats are one of the go-to exercises for Dwayne Johnson as it helps him develop strong legs and core. Sumo squats are a type of resistance exercise that can be performed irrespective of an individual's goal — whether it's weight loss or muscle gain. According to Healthline, adding sumo squats to your workout can help you maintain balance and stability. The best part about this exercise is that it helps in building glute and quad strength. The Rock recommends performing five monster sets with a 3-second negative and 1-second pause at the bottom. Furthermore, while describing the form, the actor says, first, "don't let the dumbbell touch the floor," second, "hold the dumbbell with just your fingertips for grip strength," and finally, "slightly lean forward for maximum gains."

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Dumbbell Rowing

Looking to develop lower back strength? Dumbbell rowing is an exercise one should not skip. It is possibly dumbbell rowing that helps Rock appear broad. A person can perform rowing both with dumbbells as well as barbell but Rock prefers a dumbbell because it helps him with progressive overload which in turn results in more lean muscle mass. The muscles worked during rowing are the lats, mid back, traps and rear delt. The Rock suggests performing three sets of twenty reps with no rest in between, which is known as a superset.

Pro Tip

A superset is an advanced training technique that should only be used if you are not getting results from your usual training.

Weighted Chest Dips

A weighted chest dip is a advance exercise that targets the upper body muscles, including the chest, shoulder, and triceps. Performing weighted chest dips helps with improved upper body strength and strong pec muscles. If an individual's goal is to build a big rounded chest then dips should be a part of their workout. The Rock recommends performing chest dips in the end, as that will act as a complete burner.

Pit Shark Squats

Pit shark squats are an excellent way to build both strength and power. The Rock is a firm believer in squats because they help him improve his athletic performance. Squats also improve flexibility, which is important because our muscles become stiffer and less elastic as we age. Performing squats regularly can help to slow down this process. The actor recommends doing pit shark squats as a finisher with 3-second negatives till failure, slow and controlled. 

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Shoulder Shrugs

Shoulder shrugs primarily target the trapezius muscles. Strengthening your trapezius muscles can help stabilise your neck and upper back while also reducing strain on your neck. Shrugs have many variations but Rock prefers to do it on a Smith machine over dumbbells. If an individual's goal is to look aesthetic in pictures then shrugs should be a part of their workout. 

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