Jennifer Lawrence is a lot of things: person we’d want to hang out with 24/7, lovable klutz, red carpet darling… The list goes on. One moniker that often flies under the radar, though, is arm-inspirer. Sure, it might not have as nice a ring as Oscar-winning actress, but to that we ask you this: Have you seen her shoulders? Lawrence favors a strapless gown on the red carpet (see this elegant Dior number), and we can’t help but notice how sculpted and toned her arms always are. We assume this is partly from roles that involve wielding a crossbow as Katniss Everdeen and kicking butt as Mystique in X-Men, but it’s also partly due to a dedicated workout regimen. Knowing this, we caught up with her trainer, TwentyTwo Training founder Dalton Wong, and asked him for his triceps-, biceps-, and shoulder-sculpting secrets. Wong whipped Lawrence into shape for her role as Mystique, so we suggest you take notes. Keep scrolling to see them all!
For toned biceps à la J.Law, Wong recommends two moves: chin-ups and inverted rows. “These exercises engage the hand to the biceps, which engages the muscle and builds strength and tone,” he explains. For workout newbies, chin-ups involve hanging from a horizontal bar, then lifting your chin up over the bar. It can be difficult to master, so you may want to start with the inverted pulls and work your way up (here’s a visual on how they differ). As for reps, Wong says to do as many reps as you can—you’ll see your number improve the more you work out.
J.Law’s signature hand-on-hip red carpet pose perfectly shows off her triceps. Wong recommends the close-grip push-up, which is like a normal push-up except your hands are closer together, fingers almost touching. Then, just lower yourself down to the ground and complete as many reps as you can to work out your chest, back, core, and triceps.
Here’s a tip even the most workout-averse can get behind: stretch. Yes, that’s it. “My top tip for toned shoulders is good posture, which involves proper stretching,” Wong says. “I recommend a chest stretch to elongate the pecs and upper trapezius.” He suggests the T-bird stretch, which ensures you’re keeping your shoulder girdle back and down. To do it, bend your knees slightly so that you’re in a squat position—your knees should be over your ankles and your hips pushed back. With your back straight, raise your arms to create a T-shape with your body. Squeeze your shoulder blades and keep your core engaged, and hold the move for about one minute to fully stretch out your shoulders.
Want another arm-sculpting secret that involves no exercise whatsoever? Wong says he suggests that all his clients dry-brush before red carpet events. “Dry body brushing and regular exfoliation keep your skin smooth and supple,” he says. (Here’s more information about dry brushing and how to do it.)
After all that working out, treat yourself to a deep-tissue massage—Wong recommends it to his clients and swears it helps add definition to your arms, too. An app like Soothe makes it easy to book a masseuse to your door ASAP, or if you’re in Los Angeles, drop into The Now for a soothing massage—no appointment needed.