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While The Odyssey<\/em> has become a global hit, bringing a fictional Greek fantasy to the big screen, the arms that Devyn Dalton flexed while performing as Matt Damon\u2019s stunt double became a reality in some of those epic battle scenes, even making their way to posters that portrayed Damon\u2019s character, Odysseus. In fact, the Oscar winner was so impressed with his stunt-double\u2019s arms that he called them \u201cthe greatest\u201d that he\u2019d ever seen. So, understandably, the world wants to know how the Canadian dancer, actor, and stunt performer pumps her iron.<\/p>\n \u201cWhen I started getting into stunt work and performance capture, training became less about simply \u2018working out\u2019 and more about what my body was capable of doing,\u201d Dalton tells M&F Hers.<\/em> \u201cI needed to be strong, explosive, mobile and resilient. I\u2019m 4-feet and 6-inches tall, and I\u2019ve always loved challenging the assumptions people can sometimes make about what a small body is capable of.\u201d<\/p>\n Dalton must train like an athlete because her job requires the greatest of effort in front of a camera. \u201cI strength train<\/a>, run, do Muay Thai and jiujitsu, calisthenics, mobility, yoga and conditioning,\u201d she reveals. \u201cI love learning new physical skills, and I genuinely enjoy seeing what my body can do.\u201d\u00a0 Still, when it comes to blasting her arms, this Canadian loves to crush a combination of bodyweight and cable movements, in order to build strength, function, mobility, and of course, those impressive arm muscles. Here\u2019s how to try it for yourself.<\/p>\n \u00a0<\/p>\n Pull-ups:<\/strong> \u201cPull-ups are one of my favorite upper-body exercises,\u201d explains the pocket powerhouse. \u201cStart from a strong hanging position, engage your shoulder blades before pulling, keep your core tight and think about driving your elbows down rather than simply trying to get your chin over the bar.\u201d<\/p>\n Tip: \u201cIf you can\u2019t do an unassisted pull-up yet, use a resistance band or assisted pull-up machine,\u201d says the actor. \u201cBuilding up slowly is much better than sacrificing form.\u201d<\/em><\/p>\n Chin-ups:<\/strong> \u201cChin-ups place slightly more emphasis on the biceps than pullups, while still working the back and shoulders,\u201d explains Dalton. \u201cUse an underhanded grip, keep your ribs controlled and avoid swinging.\u201d<\/p>\n Tip: \u201cFocus on pulling your chest toward the bar and lowering yourself with control.\u201d<\/em><\/p>\n Dips:<\/strong> \u201cDips are amazing for the triceps, shoulders and chest,\u201d says Dalton. \u201cUse assistance if necessary and work within a comfortable range of motion.\u201d<\/p>\n Tip: \u201cBuild strength gradually rather than forcing depth before your shoulders are ready for it.\u201d<\/em><\/p>\n Explosive Clapping Push-Ups:<\/strong> \u201cThese are a great way to develop upper-body power and explosiveness,\u201d says the star. \u201cStart with regular explosive push-ups if clapping push-ups aren\u2019t yet comfortable.\u201d<\/p>\n Tip: \u201cKeep your core tight, land softly, and stop before your form breaks.\u201d<\/em><\/p>\n Arnold Press:<\/strong> \u201cI love this combination because it works the biceps and shoulders together,\u201d explains Dalton. \u201cReverse the movement slowly on the way down, rotating your wrists back as you lower the weights and return to the starting position.\u201d<\/p>\n Tip: \u201cUse a weight that allows you to stay controlled throughout the entire exercise.\u201d<\/em><\/p>\n Battle Ropes:<\/strong> \u201cBattle ropes are fantastic for conditioning, shoulders, arms and core strength,\u201d says Dalton. \u201cYou can use alternating waves, double waves, slams, or circles.\u201d<\/p>\n Tip: \u201cKeep your knees slightly bent, brace your core and maintain a strong athletic stance. Rest for 30-60 seconds between rounds.\u201d<\/em><\/p>\n Cable Finisher:<\/strong> If by now, you haven\u2019t tapped out, Dalton is your hook up on the cables. \u201cCable machines are great because they keep constant tension throughout the movement and are easy to adjust depending on your strength level,\u201d says the passionate performer.<\/p>\n Still ready for more? \u201cBoxing is one of my favorite ways to finish an upper-body workout,\u201d concludes Dalton. \u201cYou can shadowbox, work with a heavy bag or use focus mitts. Mix up your jabs, crosses, hooks, uppercuts, slips and footwork. Boxing is incredible for cardio, coordination, shoulder endurance and arm definition. It also gives you a real sense of confidence and physical awareness!\u201d<\/p>\n Not everyone can complete this entire workout from start to finish, but the key is to keep making small adjustments to the number of exercises, sets, and reps that you can safely manage. \u201cDo this workout twice per week,\u201d recommends Dalton, \u201cAllowing recovery between sessions and adjust the reps, resistance, or assistance depending on your current strength level.\u201d<\/p>\n Being a legend in the gym is about competing with yourself rather than others, suggests the exciting stunt performer. \u201cMy biggest advice is to stop comparing your body or your numbers to anyone else\u2019s,\u201d she tells M&F Hers. \u201cStart where you are, learn good technique, get a little stronger over time, and find a way of training that you genuinely enjoy. Fitness should add to your life, not punish you.\u201d<\/p>\n To follow Devyn Dalton on Instagram, click here.<\/a>\u00a0<\/strong><\/p>\n<\/p><\/div>\nWhat Is Devyn Dalton\u2019s \u2018Odyssey\u2019 Arm and Upper-Body Workout?<\/h2>\n
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Optional Cable Machine Finisher:<\/h3>\n
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How to perform Devyn Dalton\u2019s \u2018Odyssey\u2019 Arm Workout<\/h2>\n
How to Execute the Cable Finisher and Boxing Routine<\/h2>\n