The Exact Arm and Shoulder Workout That Helped Glen Powell Pack On 20 Pounds of Muscle for 'The Running Man'

Glen Powell, 37, recently starred in The Running Man, the modern remake of the Arnold Schwarzenegger classic based on the Stephen King novel. Many of the roles Powell takes on require a certain level of brawn, and his latest, as the brooding Ben Richards, was no exception. In case you haven't seen it, we won't spoil anything, but to handle the stunts and all the intense action sequences, Powell revealed he put on 20 pounds of muscle.

"We trained in combat and weaponry," Powell said in an interview for The Running Man. "I realized I had to put my body on the line."

It's not Powell's first rodeo when it comes to transforming his physique for the camera. He turned heads on the cover of Men’s Health a couple of years ago, showing off an impressive set of six-pack abs and capped delts. He also heavily trained for Top Gun: Maverick, and the below arms and shoulders workout was part of the formula behind the ripped look that’s become his signature on-screen.

Related: Does Glen Powell's 'The Running Man' Beat the Schwarzenegger Classic?

Glen Powell's Arm and Shoulders Workout

EZ-Bar Preacher Curl

How to Do It

1. Sit on a preacher bench, upper arms resting on pad.
2. Hold EZ-bar with underhand grip.
3. Curl bar toward shoulders.
4. Lower back to start.

Decline EZ-Bar Triceps Extension

How to Do It

1. Lie on a decline bench holding EZ-bar overhead.
2. Keep elbows tucked and lower bar toward forehead.
3. Press back up to full extension.

Reverse Cable Curl

How to Do It

1. Attach a straight bar to low cable.
2. Grip bar overhand.
3. Curl bar up toward shoulders, keeping elbows close.
4. Lower to the start.

Overhead Cable French Press

How to Do It

1. Attach a rope to low cable and face away from the machine.
2. Grab the rope overhead with elbows pointing forward.
3. Extend arms straight above head.
4. Slowly return to the start.

Incline Dumbbell Curl

How to Do It

1. Sit on an incline bench with dumbbells in hands and arms extended down.
2. Curl weights toward shoulders.
3. Keep elbows stationary.
4. Lower slowly to stretch biceps.

Cable Crossover Triceps Extension

How to Do It

1. Set cables high and grab opposite handles. For example, your right hand should be holding the left side handle and vice versa.
2. Step forward, elbows bent, hands by shoulders.
3. Extend arms down and out.
4. Return to start.

Dumbbell Lateral Raise

How to Do It

1. Stand holding dumbbells at sides.
2. Raise arms out to sides to shoulder height.
3. Keep a slight bend in elbows.
4. Lower slowly back down.

Bent-Over Dumbbell Lateral Raise

How to Do It

1. Hinge at hips, dumbbells hanging down under your chest.
2. Raise arms out to sides to shoulder level.
3. Keep elbows slightly bent.
4. Lower under control.

Standing Dual Cable Press

How to Do It

1. Grab handles at chest height, facing away from cable machine.
2. Step forward slightly and press handles straight out in front of chest.
3. Return to the start.

Related: Tom Cruise Advised Glen Powell 'How Not to Die' for This 'Running Man' Stunt