Reacher’s Alan Ritchson Shares the Exact Arm Workout Behind His Jacked Physique
In case you haven’t noticed, Reacher star Alan Ritchson is currently one of the most jacked guys in Hollywood. When he’s not nearly bursting out of his T-shirts, he’s playing Jack Reacher—a former U.S. Army Military Police Major with elite investigative skills and a serious knack for brutal hand-to-hand combat. Between the stunt-heavy scenes, nonstop running, and raw physicality of the role, it makes sense that Ritchson needs to stay in peak shape.
At 6’3” and roughly 240 pounds, he’s a certified powerhouse. And if you’re a guy looking to build serious muscle, you’ve probably wondered how he got there. Lucky for you, in a recent Instagram post, Ritchson revealed one of the exact arm workouts he uses to build and maintain his jacked physique.
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Alan Ritchson's Arm Workout
EZ-Bar Curl
Beth Bischoff
How to Do It
- Grasp an EZ-bar with hands shoulder-width apart, to start.
- Keeping your upper arms stationary, engage your biceps and curl the bar towards your chest.
Overhead Tricep Extension
James Michelfelder
How to Do It
- Standing, reverse curl an EZ-bar to your chest and then press it straight overhead, elbows close to your ears.
- Lower the EZ-bar (or dumbbell) behind your head by bending your elbows until your forearms are parallel to the floor.
- Press the weight back up by engaging your triceps and straightening your arms.
Upright Row
James Michelfelder and Therese Somerseth
How to Do It
- Hold the bar with hands slightly wider than shoulder width apart.
- Squeeze your shoulder blades together and pull the bar to chest height.
- Your elbows should be bent 90 degrees in the top position, and your upper arms should be horizontal.