While The Odyssey 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’s stunt double became a reality in some of those epic battle scenes, even making their way to posters that portrayed Damon’s character, Odysseus. In fact, the Oscar winner was so impressed with his stunt-double’s arms that he called them “the greatest” that he’d ever seen. So, understandably, the world wants to know how the Canadian dancer, actor, and stunt performer pumps her iron.
“When I started getting into stunt work and performance capture, training became less about simply ‘working out’ and more about what my body was capable of doing,” Dalton tells M&F Hers. “I needed to be strong, explosive, mobile and resilient. I’m 4-feet and 6-inches tall, and I’ve always loved challenging the assumptions people can sometimes make about what a small body is capable of.”
Dalton must train like an athlete because her job requires the greatest of effort in front of a camera. “I strength train, run, do Muay Thai and jiujitsu, calisthenics, mobility, yoga and conditioning,” she reveals. “I love learning new physical skills, and I genuinely enjoy seeing what my body can do.” 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’s how to try it for yourself.
What Is Devyn Dalton’s ‘Odyssey’ Arm and Upper-Body Workout?
- Pull-ups: 4 sets, 5-10 reps
- Chin-ups: 3 sets, 5-10 reps
- Dips: 3 sets, 6-12 reps
- Explosive Clapping Push-ups: 3 sets, 5-10 reps
- Arnold Press: 3 sets, 5-12 reps
- Battle Ropes: 4 rounds, 30 seconds
Optional Cable Machine Finisher:
- Cable Pallof Press Hold: 3 sets, 20-30 seconds per side
- Cable Bicep Curls — 3 sets, 10-15 reps
- Cable Triceps Pushdowns:3 sets, 10-15 reps
- Cable Face Pulls: 3 sets, 10-15 reps
How to perform Devyn Dalton’s ‘Odyssey’ Arm Workout
Pull-ups: “Pull-ups are one of my favorite upper-body exercises,” explains the pocket powerhouse. “Start 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.”
Tip: “If you can’t do an unassisted pull-up yet, use a resistance band or assisted pull-up machine,” says the actor. “Building up slowly is much better than sacrificing form.”
Chin-ups: “Chin-ups place slightly more emphasis on the biceps than pullups, while still working the back and shoulders,” explains Dalton. “Use an underhanded grip, keep your ribs controlled and avoid swinging.”
Tip: “Focus on pulling your chest toward the bar and lowering yourself with control.”
Dips: “Dips are amazing for the triceps, shoulders and chest,” says Dalton. “Use assistance if necessary and work within a comfortable range of motion.”
Tip: “Build strength gradually rather than forcing depth before your shoulders are ready for it.”
Explosive Clapping Push-Ups: “These are a great way to develop upper-body power and explosiveness,” says the star. “Start with regular explosive push-ups if clapping push-ups aren’t yet comfortable.”
Tip: “Keep your core tight, land softly, and stop before your form breaks.”
Arnold Press: “I love this combination because it works the biceps and shoulders together,” explains Dalton. “Reverse the movement slowly on the way down, rotating your wrists back as you lower the weights and return to the starting position.”
Tip: “Use a weight that allows you to stay controlled throughout the entire exercise.”
Battle Ropes: “Battle ropes are fantastic for conditioning, shoulders, arms and core strength,” says Dalton. “You can use alternating waves, double waves, slams, or circles.”
Tip: “Keep your knees slightly bent, brace your core and maintain a strong athletic stance. Rest for 30-60 seconds between rounds.”
Cable Finisher: If by now, you haven’t tapped out, Dalton is your hook up on the cables. “Cable machines are great because they keep constant tension throughout the movement and are easy to adjust depending on your strength level,” says the passionate performer.
How to Execute the Cable Finisher and Boxing Routine
Still ready for more? “Boxing is one of my favorite ways to finish an upper-body workout,” concludes Dalton. “You 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!”
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. “Do this workout twice per week,” recommends Dalton, “Allowing recovery between sessions and adjust the reps, resistance, or assistance depending on your current strength level.”
Being a legend in the gym is about competing with yourself rather than others, suggests the exciting stunt performer. “My biggest advice is to stop comparing your body or your numbers to anyone else’s,” she tells M&F Hers. “Start 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.”
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