{"id":132253,"date":"2025-08-09T17:27:13","date_gmt":"2025-08-09T17:27:13","guid":{"rendered":"https:\/\/www.europesays.com\/us\/132253\/"},"modified":"2025-08-09T17:27:13","modified_gmt":"2025-08-09T17:27:13","slug":"i-tried-henry-cavills-10-minute-shoulders-and-biceps-finisher-and-can-still-feel-it","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/132253\/","title":{"rendered":"\u2018I Tried Henry Cavill\u2019s 10-Minute Shoulders and Biceps Finisher \u2013 and Can Still Feel It’"},"content":{"rendered":"

Henry Cavill<\/a> has some of the most enviable arms<\/a> and shoulders<\/a> in Hollywood. It’s far from a surprise, considering his decade-long stint as Superman, but the British actor didn’t just acquire his muscles through superhuman genetics<\/a>.<\/p>\n

Instead, Cavill had to graft hard in the gym. He trained with strength coach Dave Rienzi, who curated a 10-minute finisher<\/a> to torch Cavill’s shoulders and biceps at the end of workouts using just 6 sets. <\/p>\n

I completed the two exercises at the end of an upper workout<\/a> that largely focused on chest<\/a>, back<\/a> and triceps<\/a> movements, because I wanted my shoulders and biceps to be feeling as fresh as possible for this Henry Cavill-inspired finisher. While I had accumulated some secondary fatigue during the course of my main workout in those muscles, nothing could have compared to the intense burn I was about to let myself in for. <\/p>\n

The WorkoutIs it Worth Trying?<\/p>\n

It all now makes complete sense how Cavill managed to sculpt his 3D shoulders and shirt-popping biceps. By the time I had reached the fifth full rep of the 3-way shoulder raise, my delts were on fire and barely able to force the weight out to the side and front of my body. And as for my biceps \u2013 well, you know it’s tough when you’re looking forward to doing each curl<\/a> more than the isometric hold<\/a> itself.<\/p>\n

Admittedly, I was quickly humbled. And in the process I learned something key for this workout: drop your ego and drop the weight. I can tell you that from first-hand experience, having chosen two sets of dumbbells<\/a> that became extremely difficult to finish the initial first sets with, when using the correct technique and fully working through each movement. To keep relatively strict form<\/a>, you’ll likely only need dumbbells that are up to 75% of your usual weight for a lateral raise<\/a> and biceps curl<\/a>. <\/p>\n

The pain is definitely worth it for the payoff. These two movements don\u2019t just deliver an unreal pump<\/a> \u2013 they also create the kind of muscle fatigue and microtears essential for growth. I don\u2019t typically train with isometric holds or the dynamic range of a 3-way shoulder raise, so shocking the muscles<\/a> this way was a refreshing and effective change of pace.<\/p>\n

While the finisher is billed as 10 minutes, I found it took slightly longer once I factored in enough rest to maintain intensity. Still, if you\u2019ve got 15 minutes or less to train and want a solid arms-and-shoulders blast, this works well on its own. You could even throw in a triceps exercise<\/a> to round things out and give the rest of your body a little breathing room before your next big session. <\/p>\n

How to Do the Movements3-Way Shoulder Raise\"henry<\/p>\n

Stand with your feet shoulder-width apart, with dumbbells in each hand. Lift laterally first, keeping your arms straight and raising dumbbells to shoulder height. Pause briefly with weights at sides, lower them and then raise them out 45 degrees in front of you, before lowering them again. Then bring the weights out in front of you, so that the dumbbells almost meet in the middle. That’s 1 rep. <\/p>\n

Isometric-Hold Biceps Curl\"a<\/p>\n

Grab some dumbbells, curling them up to where there’s a 90-degree bend in your elbows. Holding your right arm here, squeeze that bicep as you lower the left dumbbell, then curl it back up. Now, squeeze your left and lower your right. <\/p>\n

Related Stories\"Headshot<\/p>\n

Ryan is a Senior Writer at Men\u2019s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.<\/p>\n

During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.<\/p>\n

Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running \u2013 he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark\u2026<\/p>\n

You can follow Ryan on Instagram @ryan.dabbs<\/a> or on X @ryandabbs_<\/a>\u00a0<\/p>\n