Henry Cavill’s Arm and Shoulder Finisher

Henry Cavill’s superhumanly impressive arms and shoulders didn’t materialize overnight.

The British actor, famous for his decade-long stint as Superman, achieved his enviable physique through relentless dedication in the gym.

Working with strength coach Dave Rienzi, Cavill incorporated a brutal 10-minute arm and shoulder finisher into his training routine, using just two exercises across six sets.

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Testing Cavill’s Workout Finisher

I gave this shoulder and biceps finisher a try towards the end of an upper-body workout that focused on chest, back, and triceps.

Wanting to keep my shoulders and biceps as fresh as possible, I decided to save this intense challenge for the last portion of my session.

Though some muscle fatigue had already built up, nothing could have prepared me for the intense burn that lay ahead.

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The Finisher in Action

By the time I reached the fifth rep of the 3-Way Shoulder Raise, my shoulders were on fire, barely powering through as I lifted the weights to the side and front.

And the Isometric-Hold Biceps Curl? Safe to say that holding a 90-degree angle while alternating curls made me oddly look forward to the next curl, just to get a brief moment of relief.

It became clear very quickly—ego and heavy weights have no place in this workout. I initially selected dumbbells closer to my usual weights for lateral raises, and I paid the price.

To maintain strict form and truly feel the burn, you’ll need to drop down to around 75% of your usual weights for lateral raises and biceps curls. Trust me, your muscles will thank you later.

This finisher didn’t just deliver a killer pump; it also created the muscle fatigue and microtears essential for growth.

Because I don’t usually train with isometric holds or the dynamic movements of a 3-Way Shoulder Raise, this shock to my system provided a refreshing and effective change of pace.

Though the finisher is designed to take about 10 minutes, it stretched closer to 15 once I factored in extra rest to keep my intensity high.

Still, for a shoulder-and-biceps-focused blast you can complete in less time than it takes to warm up, this workout is an absolute winner.

You could even add a triceps movement to round out your arm training while giving the rest of your body a head start on recovery.

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Breaking Down the Movements

3-Way Shoulder Raise

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  
  
• Start with lateral raises, keeping your arms straight and lifting the dumbbells to shoulder height.
  
  
• Lower the weights, then raise them at a 45-degree angle in front of you. Lower again.
  
  
• Finally, bring the dumbbells straight up in front of your body until they almost meet in the center. Lower the weights to complete one full rep.
  
  

Isometric-Hold Biceps Curl

• Hold dumbbells and curl both arms until your elbows form a 90-degree angle.
  
  
• Keep one arm locked in place, squeezing the bicep at the top of the curl while lowering and raising the other arm.
  
  
• Alternate sides, focusing on control and keeping tension in the stationary arm.
  
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The Verdict

It all makes perfect sense why Cavill’s arms and shoulders are nothing short of superhuman.

This quick but relentless finisher delivers the muscle engagement and intensity required to shape 3D shoulders and build shirt-stretching biceps.

It’s a must-try for anyone looking to kick their arm and shoulder workouts up a notch.

Just remember to leave your ego at the door, lighten your weights, and focus on the form to get the most out of the burn—because the results are worth every grueling rep.

Source: menshealth

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.