Know this about Luke Zocchi if you’re unfamiliar with him: he is a personal trainer that travels the globe with only one objective in mind – to keep Chris Hemsworth in a demi-god form. Earlier in the month, he revealed Hemsworth’s biceps and triceps exercises with the team in Australia. The very exercise that has earned Thor actor ‘world’s most googled arms.’
While the 360 rep workout might be too much for us mere humans (or those of us who lack Hemsworth’s Asgardian genes, an on-call trainer and a paid salary), it does require a fully equipped gym with many cable attachments, barbells, and several dumbbells.
However, if you’re only looking to use a bench and pair of dumbbells to achieve the same goal as this sleeve stretching, at-home version of Thor’s arm regimen, we’ve got you covered.
Repeat each round of ‘superset’ back-to-back, taking little rest in between.
Seated Bicep Curl x 10
Sit on a bench with your palms facing forward and hold a pair of dumbbells at your sides (A). With little momentum, curl both of the dumbbells, while turning your palms inwards, until the tips of your little fingers are close to your shoulders (B). Try to squeeze here and control the weights while you lower them. Repeat.
Bench Tricep Extension x 10
Step backwards with your hands on the bench until your arms are completely stretched out (A). Keeping both elbows tucked in, lower your head down towards the bench until it’s below your hands. Extend your elbows to return to full extension.
Standing Bicep Curl x 10
Stand up vertical with a dumbbell at each of your thighs and with your palms facing in towards you (A). Raise both of the dumbbells up, turning your palms inwards, until your pinky fingers are close to your shoulders. Squeeze at this point and bring the bells down slowly while maintaining control all the way down. Repeat
Dumbbell Tricep Extension x 10
Lie down on a bench or the ground with your bells stacked over your chest (A). Bend your elbows and slowly lower the bells to just below your brow, keeping your upper arms secured. Stop just before the dumbbells touch the floor before pushing up explosively.