These 5 Moves Are Liam Hemsworth's Secret to Big Arms

Ebenezer Samuel, C.S.C.S.

April 16, 2020 11:44 AM

Turns out Chris Hemsworth isn't the only jacked Hemsworth. Men's Health cover guy Liam Hemsworth , who turned 30 earlier this year, has packed on plenty of muscle over the years, and major strength too.

This is Liam Hemsworth's 5-Move Big Arms Workout

Thor's little brother, who starred in 2016's Independence Day: Resurgence and 2019's Isn't It Romantic, among other things, can deadlift more than 500 pounds. That's thanks to brutal sessions he puts in with California-based celebrity trainer Jason Walsh. Sessions can take up to 60 minutes, and they almost always have a total-body component.

Not that that's Hemsworth's only way of training. When its time to build his sleeve-busting guns, he has a different plan: A bodybuilder-style arm blast. Do this workout twice a week to blow up your arms.

1: 3-Way Iso-Hold Curl

Man Curling Barbell with 3-Way Iso-Hold Technique. BusinessInsider USA Images

Stand holding a barbell at your hips. Curl it up slightly; hold for 10 seconds. Curl halfway up; hold 10 seconds. Curl to the top; hold for 10 seconds. Do 1 rep. Do 3 sets.

2: Alternating Dumbbell Curl

Man curling dumbbells. BusinessInsider USA Images

Stand holding heavy dumbbells at your sides, core tight. Squeeze your right biceps, curling the dumbbell up; lower it. Repeat on the other side. Thats 1 rep; do 8. Do 3 sets.

3: Lying Cable Curl

Man curling from a cable while lying on the ground. BusinessInsider USA Images

Lie on your back, grasping the handle of a cable machine. Squeeze your biceps, pulling the handle toward your shoulders. Return it to the bottom. Do as many reps as you can for 30 seconds. Do 3 sets.

4: Plate Pushup Dropset

Man doing a plate pushup dropset. BusinessInsider USA Images

Get in pushup position with two weight plates on your back. Do as many pushups as possible. Remove a plate. Repeat. Remove the other plate. Repeat. Do 3 sets.

5: Two-Way Cable Pressdown

Man doing cable pressdowns BusinessInsider USA Images

Stand in front of a cable column, grasping a cable attachment with a shoulder-width grip. Straighten your elbows, pulling it down; do 10 reps. Narrow your hands; do 10 more reps.

Ebenezer Samuel, C.S.C.S.