Star Wars Shape

The Two Exercises Daisy Ridley Did To Get Star Wars-Worthy Arms

The force is with your arms, back, and shoulders.

To prep Daisy Ridley to wield a staff for her role in Star Wars: The Force Awakens, trainer Paul Vincent had her do moves that improve shoulder mobility and strength.

Photo By: Mike Marsland/WireImage

1. One exercise Ridley did was the TRX Row:

Cheryl Carlin

Start with the TRX bands anchored overhead (most gyms already have this set up for clients). Face bands and stand with feet together. Hold handles and extend arms; palms facing in. Walk back three to four feet and lean back to create resistance (the steeper the angle the harder the exercise). Roll shoulders down and back; squeeze shoulder blades together and pull torso to meet handles. Slowly release to complete 1 rep. (This move is part of a circuit that Claire Gould, Fit Xpert at BFX Studio, created for SELF magazine. Grab that entire workout here.)

2. She also did overhead presses. Here's what that exercise looks like:

Whitney Thielman

Stand with feet hip-width apart and hold a pair of dumbbells (try 5- to 10- pounds) in each hand. Raise arms so that elbows are out wide and arms create 90-degree angles with your palms facing forward. This is your starting position. Slowly straighten arms until they are extended overhead then return to the starting position. That's 1 rep.

Now try the mini two-exercise workout.

Alternate 12 TRX rows with 12 overhead presses. Do three sets.

Photo Credit: BY Mike Marsland/WireImage; Cheryl Carlin, Whitney Thielman