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The Dwayne Johnson Back Workout | The Ultimate Guide!

dwayne johnson back workout

Are you curious about the Dwayne Johnson back workout?

Do you want to know Dwayne Johnson trains his back for size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how to use the Dwayne Johnson back workout to take your training to the next level!


  • Part 1: Dwayne Johnson’s Chest Workout
  • Part 2: Dwayne Johnson’s Diet

Dwayne Johnson is one of the biggest celebrities in the world.

He is the highest paid movie start in Hollywood, and he has an incredible social media following, with over 300 million followers on instagram!

Dwayne Johnson Stats

  • Age: 49 Years Old
  • Height: 6 Feet 5 Inches
  • Weight: 270 Pounds
  • Body Fat: About 10%
  • Nickname: “The Rock”

Dwayne Johnson is best known for his incredible physique – especially his massive upper back.

His back is so huge he doesn’t even look human!

So how did Dwayne Johnson build up his massive upper back? Is it a secret workout routine, or does he just have great genetics for building muscle mass?

Dwayne Johnson trains his upper back one day per week using high-volume bodybuilding style workouts. He performs almost every upper back exercise you can think of, including pulldowns, rows, deadlifts, shrugs, and plenty of isolation exercises!

This may seem like overkill, but for an advanced athlete like Dwayne Johnson, these high-volume back workouts are absolutely essential for stimulating growth.

Here is one of The Rock’s upper back workouts that you can try. Check it out:

The Dwayne Johnson Back Routine

  • Exercise #1: Pull ups, 4 sets to failure
  • Exercise #2: One-arm dumbbell row, 4 sets of 6-12 reps
  • Exercise #3: Lat pulldown, 3 sets of 12 reps
  • Exercise #4: Seated cable row, 3 sets of 12 reps
  • Exercise #5: Dumbbell shrug, 4 sets of 12 reps
  • Exercise #6: 90 degree back extensions, 3 sets of 12 reps

Here is the training video:

Talk about an intense back workout!

Dwayne Johnson performs 6 total exercises for his back including pull ups, pulldowns, cable rows, dumbbell rows, shrugs, and back extensions.

In other words, he hits every single part of his upper back in one workout!

As usual,  Dwayne Johnson performs all of his exercises in the 10-15 rep range.

He says that as he gets older, he pays more and more attention to staying healthy and avoiding injuries.

The lower rep ranges are great for building strength, but Dwayne Johnson is more interested in adding muscular size to his back, so he sticks with the higher rep ranges.

Of course, Dwayne Johnson is a professional, so he pays as much attention to his diet as he does his workout program.

To build a huge upper back, you have to eat for size!

“I’ll never, ever be full. I’ll always be hungry. Obviously, I’m not talking about food.”

Here is all of the food that Dwayne “The Rock” Johnson eats in a day to build his massive upper back:

Dwayne Johnson’s Six Pack Abs Diet

  • 36 ounces of cod
  • 8 ounces of steak
  • 8 ounces of chicken
  • 12 eggs
  • 12 ounces of sweet potato
  • 12 ounces of baked potato
  • 6 cups of white rice
  • 4 cups of veggies
  • 2 cups of oatmeal
  • 2 tablespoons of fish oil
  • 30 grams of casein protein
  • 1 spinach salad

Now that is a lot of food!

How on Earth does one man eat all this food in a single day?

Well, the fitness influencer Jujimufu tried to answer that question for us! Check it out:

Here is Dwayne Johnson talking about this enormous amount of food that he tries to eat each day to build his upper back:

“I eat somewhere between six and seven meals a day, and I try my best to make them as balanced as possible with proteins, carbohydrates, good fats — and the occasional sugar at the right times of the day.”

Of course, Dwayne Johnson doesn’t eat all of this food in one sitting.

He spreads out his food over 6-8 even meals.

Here is the exact meal plan that Dwayne Johnson uses when he is trying to “bulk up.” Check it out:

Dwayne Johnson’s Meal Plan

Meal 1

  • 10 ounces of cod
  • 2 whole eggs
  • 2 cups of oatmeal

Meal 2

  • 8 ounces of cod
  • 12 ounces of sweet potato
  • 1 cup of vegetables

Meal 3

  • 8 ounces of chicken
  • 2 cups of white rice
  • 1 cup of vegetables

Meal 4 

  • 8 ounces of cod
  • 2 cups of rice
  • 1 cup of vegetables
  • 1 tablespoon of fish oil

Meal 5

  • 8 ounces of steak
  • 12 ounces of backed potato
  • 1 spinach salad

Meal 6

  • 10 ounces of cod
  • 2 cups of rice
  • 1 salad

Meal 7

  • 30 grams of casein protein
  • 10 egg-white omelet
  • 1 cup of vegetables (onions, peppers, mushrooms)
  • 1 tablespoon of fish oil

If you are interested in building up your upper back like Dwayne Johnson, then make sure you follow a solid meal plan.

You can always copy The Rock’s meal plan.

However, if you do, make sure you adjust the portion sizes downwards, as he eats enough food in a day to feed an entire family!

Conclusion | The Dwayne Johnson Back Workout!

Dwayne Johnson has one of the biggest upper backs in Hollywood, and it’s easy to see why.

He trains his upper back with 6 different exercises per workout, including many different types of rows, pulldowns, and shrugs.

If you are looking for a new back routine to shock your upper back into growth, then let it be the Dwayne Johnson back workout.

It may be just what you need to take your training to the next level!

“Think back five years ago. Think of where you’re at today. Think ahead five years and what you want to accomplish. Be unstoppable.”

Thank you for reading and I wish you the best of luck on your strength training journey!