Dwayne ‘The Rock’ Johnson doesn’t mess around when lifting weights at his Iron Paradise gym. In a recent offering shared via Instagram on October 17, 2024, The Rock showed off his go-to back exercise — the dumbbell seal row, which serves as a simple and highly effective movement for muscle building.
As a Pro wrestling star and phenom, the world listens when The Rock discusses his favorite workouts. He sports an unbelievably monstrous physique, which he’s fine-tuned over the years with countless training sessions and a calculated diet (even if he does splash in a cheat meal here and there).
Having amassed a huge following across all social media platforms, The Rock continues to give back to the fans who turned him into a worldwide star. His efforts far exceed the ring, as The Rock has also carved out a mega-successful acting career, appearing in the Fast & Furious franchise, Rampage, and the Jumanji franchise.
The Rock Builds His Back With Seal Rows Inside His Iron Paradise Gym
To stay in shape for the big screen, The Rock regularly hits the gym. He recently showed fans his latest exercise called the seal row, also known as the chest-supported row, which is a great movement that can optimize your back development. Thankfully, by observing The Rock’s form and execution, we can take cues from his demonstration and apply them to our training.
“7am-ish puttin’ in work before goin’ to work. Make it hard on yourself.
Push thru the pain and on the other side is your greatness and new levels of gratitude. “to live is to suffer” and you know the rest – do not go gentle.”
“Have a productive week, my friends – and do fun shit 😈👊🏾”
He implements four sets in the 10-12 rep-range, utilizing two-second holds to reap maximum benefits.
“4 sets
10-12 reps
2 sec hold + squeeze
Deep, full controlled stretch” Johnson explains.
The Rock operates within an incredibly busy schedule, which is on brand for the international movie star. He recently joined the prolific entrepreneur Patrick Bet-David to discuss almost buying the Mr. Olympia brand back when it was up for sale. Ultimately, they sold to Jake Wood, who has represented the company and sport with pride over the last several years.
Back exercises offer unique challenges because most of the time, lifters cannot see it while training. Nevertheless, it’s essential to build a well-rounded physique complete with an impressive posterior chain. The next time you head to the gym, give The Rock’s go-to seal rows a try!
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