• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Powerlifting
    • Weightlifting
    • HYROX
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini-Massage Guns
    • Supplements
      • Best Protein
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainer
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workout for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
      • Individual Supplement Reviews
    • Cardio Equipment
      • Best Treadmills
      • Best Rowing Machines
      • Best Exercise Bikes
      • Best Ellipticals
      • Best Recumbent Bikes
      • Individual Cardio Equipment Reviews
    • Strength Equipment
      • Best Adjustable Dumbbells
      • Best Dumbbells
      • Best Kettlebells
      • Best Barbells
      • Best Squat Racks
      • Best Weight Benches
      • Best Resistance Bands
      • Best Leg Extension Machines
      • Individual Strength Equipment Reviews
    • Apparel
      • Best Weightlifting Shoes
      • Best Cross Training Shoes
      • Best Running Shoes
      • Best Gym Shorts
    • Fitness Tech
      • Best Running Apps
      • Best Fitness Trackers
      • Best Workout Apps
      • Best Smart Scales
    • Support Gear
      • Best Lifting Straps
      • Best Gym Bags
      • Best Lifting Gloves
      • Best Wrist Wraps
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Daily Protein Needs
    • Pre- and Post-Workout Nutrition
    • Foods With Creatine
    • Bulking Tips
  • Training
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Lat Pulldown
      • Shoulder Exercises
      • Chest Exercises
      • Ab Exercises
      • Quad Exercises
      • Biceps Exercises
    • Training Guides
      • Beginner’s Guide to the Gym
      • How to Build Muscle
      • Guide to Muscle Hypertrophy
      • How to Train on a Cut
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
      • Bodybuilding Workouts
      • Farmer’s Carry Workouts
    • Programs
      • 5×5 Program
      • Bodybuilding Programs
      • Push-Up Program
      • Pull-Up Program
      • 5/3/1 Program
      • Powerbuilding Program
      • German Volume Training
      • Build Your Own Program
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
  • Community Forum
Home » News » WWE Superstar Rhea Ripley Takes Sheamus Through Her “Nightmare” Biceps and Triceps Workout

WWE Superstar Rhea Ripley Takes Sheamus Through Her “Nightmare” Biceps and Triceps Workout

WWE’s first woman champion from Australia joins Sheamus for a brutal “Celtic Warrior Workout.”

Written by Scott Felstead
Last updated on May 28th, 2025

Rhea Ripley (real name Demi Bennett) is one of World Wrestling Entertainment’s (WWE) top Superstars. She’s won multiple titles and appeared in countless main events since signing with the company in 2017. The powerhouse from Adelaide, Australia, has already achieved the type of career that most pro wrestlers dream about, and she hasn’t even hit her prime yet.

Part of her appeal comes from her impressive physique and jaw-dropping strength, which she puts on display during every match she’s part of. To give fans a glimpse into the hard work she puts into her craft, Ripley joined fellow WWE star Sheamus on his Celtic Warrior Workouts YouTube channel on Dec. 2, 2022, to walk him through a grueling arm workout that illustrates why she’s a force to be reckoned with. Check it out below:

https://www.youtube.com/watch?v=azXkkfznu1c

[Related: WWE’s Liv Morgan Takes Fans Through Her Grueling Glute Workout]

Rhea Ripley’s “Nightmare” Arms Workout

The duo took to Winks Iron Lot in Peoria, IL, for the workout. Check out the moves below, followed by a full breakdown.

Warm-Up

  • Seated Biceps Curls + Triceps Pushdowns + Overhead Cable Triceps Extensions: 5 x 15, 15, 12, 12, 10

Workout

  • EZ Curl Bar Skull Crushers + Horizontal Dumbbell Triceps Presses + Rope Hammer Curls: 3 x 15
  • Reverse Cable Triceps Pulldown + Reverse Cable Biceps Curls: 3 x 15, 12, 12

The Finisher

  • Hammer Curls + Bodyweight Triceps Dips + Cable Preacher Curls: 3 x 30

Workout Breakdown

This workout utilizes supersets pyramid style — descending reps and ascending weights throughout. This style of pyramid training has been shown to be beneficial for improving the strength, size, and endurance of the targeted muscle group. (1)

You could also try a reverse pyramid, where the reps go up and the weights go down every set — an efficient way to add variety to routines and test muscles in different ways. Here’s a full breakdown of Ripley’s arm workout.

Warm-Up: Seated Biceps Curls, Triceps Pushdowns, Overhead Cable Triceps Extensions

Ripley stresses strict form for the seated dumbbell biceps curls and gives a major tip to cut down on intentional cheating: “We’re not gonna move the top part of our arm; we’re just gonna bend and squeeze,” Ripley explains. “You wanna be controlled.” In short, don’t swing your arms.

Ripley again advises viewers not to move the top of their arms or rock back and forth when the pair moves to the triceps pushdowns. Instead, she stands firm and activates her core to keep her shoulders locked in place. “Don’t want to use your body; use your triceps,” Ripley says.

View this post on Instagram

A post shared by Sheamus (@wwesheamus)

[Related: Watch Rapper Method Man Crush a 10-Rep, 120-Pound Incline Dumbbell Bench Press Set]

Once on the overhead cable triceps extensions, Ripley suggested taller lifters put their foot on the back of the machine for added stability. For Sheamus, who stands over six feet tall, such modifications can help him get comfortable under the cable.

These first three exercises are performed as five supersets, totaling 15 sets. There are 15 reps in the first two rounds, 12 reps with higher weight for rounds three and four, and a final round of 10 with even heavier weight.

Skull Crushers, Horizontal Dumbbell Triceps Press, Biceps Hammer Curls

“So, next is two different triceps exercises, with another biceps [exercise],” Ripley explains. Skull crushers are the first move, and Ripley demonstrates proper form. She bends at the elbow, not relying too much on her forearms, to bias the triceps.

Moving on to the horizontal triceps presses, Ripley keeps the dumbbells close together for a super stable lift. Finally, the multi-time women’s champ demonstrates the biceps hammer curls and aims for a nice “pinch” or flex at the top of the lift. There’s no ego lifting here — the ring warriors are happy to adjust the weight as needed.

[Read More: Our Favorite Forearm Workouts, + the Best Forearm Exercises]

“Just do as many as you can,” Ripley says. They complete the first set of each exercise and repeat, working loosely as pyramid sets.

Reverse Cable Triceps Pulldown and Reverse Cable Biceps Curls

With these cable pulldowns, Ripley says it’s important to hold the upper arms still while keeping the core activated. “Try and keep your wrists straight,” she says. Sheamus observes that these are great isolation exercises because you must follow the strict path of the cable.

“You can feel it right away,” Sheamus says. Rhea decides to increase up to 12 reps for a third set, once again illustrating that it’s all about adjusting on the fly to do as much as she can.

View this post on Instagram

A post shared by Rhea Ripley (@rhearipley_wwe)

[Related: Hafthor Björnsson Deadlifts 380 Kilograms (837.6 Pounds) Before His Powerlifting Contest]

The Finisher: Hammer Curls, Bodyweight Triceps Dips, Cable Preacher Curls

The WWE icons attack a superset of hammer curls, bodyweight triceps dips (using a bench), and cable preacher curls, totaling 90 reps. With arms like jelly, Ripley gave Austin Theories’ arm workout a run for its money.

“Bro, my arms are so pumped,” Ripley exclaims. “I can’t feel my arms,” Sheamus responds before collapsing into a heap on the floor for a well-deserved rest.

“Stay determined,” Ripley advises viewers performing their own workout programs. “Don’t give up. I know, as generic as it sounds, but if you put your mind and body into it, you could do anything you want.”

From a little girl in Adelaide, South Australia, to one of the biggest stars in WWE, Ripley is proof positive that hard work pays off — just look at those arms.

References

  1. Cattan GH. Pyramidal Systems in Resistance Training. Encyclopedia. 2021; 1(2):423-432. https://doi.org/10.3390/encyclopedia1020035

Featured Image: @wwesheamus on Instagram

About Scott Felstead

Scott "Future" Felstead has covered health and fitness stories professionally for over a decade, interviewing international athletes from the world of CrossFit, Weight Lifting, the Olympics, MMA, Hollywood, WWE, and Strongman. His life-long passion for self-improvement provides accessible fitness tips from notable sources, including record holders, world champions, and gold medallists, providing inspiration for readers at any stage of their own wellness journey.

View All Articles

Primary Sidebar

Latest Reviews

Featured image for the Ironmaster Super Bench Pro V2 Review

Ironmaster Super Bench Pro V2 Review (2025): Our Expert’s New Favorite FID Bench

Titan T3 Power Rack Review

Titan T3 Power Rack Review (2025): An Expert-Approved Rig Beckoning to Budget-Minded Athletes

Our tester works out at the beach in preparation for the Rogue Resistance Bands Review

Rogue Resistance Bands Review (2025): Tested by a Certified Personal Trainer

Barbend tester Jake Herod works out on a Force USA Trainer

Force USA G3 Review (2025): Our Experts Tested This Compact All-In-One Rack for Small Home Gyms

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap