Ah, Pedro Pascal. From famously telling the world ‘Daddy is a state of mind’, to his support for Trans rights and his willingness to discuss his own struggles with anxiety, the Chilean actor can do no wrong.

And now, he’s given us a reason to love him that little bit more.

The Last of Us star graced the Cannes red carpet in a black muscle top, showing off his toned arms and a hint of torso.

If fans were already thirsting, this look left them practically dehydrated.

With comments declaring the 50-year-old a ‘Greek God’, it’s safe to say the internet is full of appreciation. 

‘I feel like a Victorian man catching a glimpse of an ankle,’ one user replied to a post of Pedro’s biceps. 

Another, proclaimed: ‘My new religion is Pedro Pascal’s arms.’

If you’ve been inspired by Pedro (and let’s face it, who hasn’t) and you’re looking to build muscle, tone up, or just want to switch up your next workout, Metro asked experts how to get arms as lust-worthy as the man himself.

How can you get toned arms?

‘Toned simply means having visible muscle definition,’ Tom Brown, PT and founder of 1st Class Bootcamp, tells Metro.

‘The only way to achieve that is building and maintaining lean muscle mass and reducing body fat.’

According to Tom, the most effective way to do this is by adjusting your nutrition. ‘Training is a tool to build muscle, but it’s your diet that reveals it,’ he explains.

‘You need to be in a caloric deficit with adequate protein intake to support muscle while losing fat,’ he adds. 

Joseph Webb, chartered personal trainer and nutritionist with over 18 years of experience, says a combination of resistance training and fat loss can help if you want to achieve this look. 

‘Using progressive overload – gradually increasing the weight or reps – helps build and shape muscle. But that shape won’t show if it’s hidden under a layer of fat, so reducing overall body fat is essential for revealing muscle tone.’

The best exercises for Pedro-like arms

‘To develop well-defined arms, you want a mix of isolation and compound exercises,’ Tom says. Isolation exercises target one specific muscle group or joint, while compound exercises target multiple joints and muscle groups. 

For your biceps, Tom recommends barbell curls, dumbbell curls and preacher curls. For triceps he says to try cable pushdowns, overhead extensions and tricep dips.

Joseph adds that shoulders are often overlooked when training arms, but ‘dramatically improve overall arm aesthetics.’

He says: ‘Pressing movements like dumbbell shoulder presses and Arnold presses are compound lifts that build overall shoulder mass and stability. 

‘Isolation exercises like lateral raises and front raises help develop the deltoid muscles for more rounded, defined shoulders – which makes the entire arm look more sculpted.’

Tom stresses the importance of ‘time under tension’ – which involves holding the muscle under strain for longer with pulses and slow movements.

‘For me, this is a fantastic way to make progress and challenge the arms, without always increasing the load.’

How to maintain toned arms 

So, your arms are starting to show some definition – but how do you keep them looking that way? 

It’s all about consistency, according to Joseph. Once you see results, he advises continuing to train at the same volume and intensity. 

‘You don’t need to constantly increase. Just staying consistent with your training and managing your diet will keep your arms looking defined. It’s very much a “use it or lose it” scenario.’

Tom agrees: ‘Once you’ve built arm definition, you don’t need high-frequency arm days.

‘Just keep your workouts balanced, manage your caloric intake, and stay active. If you revert to poor eating habits, that definition will fade – plain and simple.’

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