Dorian Yates’ Secret to Bigger Forearms: How the Six-Time Mr. Olympia built up enormous grip strength

Dorian Yates created one of the all-time best bodybuilding physiques of the ’90s with an attention to detail that saw him present the total package on stage. “The Shadow” had shoulders, biceps, chest, back and legs that were the envy of many of his rivals, but despite the six-time Mr Olympia’s extensive list of exercises during those “blood and guts” training sessions, the champion never targeted his forearms directly, instead choosing to utilize this muscle group in his quest to build mass in other areas. Luckily, the big man shared his method in a recent Instagram post.

Why forearms are one of the hardest muscle groups to grow

Genetics plays a role in our muscle size and ability to grow, but the forearms are particularly difficult areas to reach because they are packed with dozens of small, overlapping muscles. These include the brachioradialis, the side muscle that lines up with the thumb, the flexors that run down the palm side, and the extensors that cover the top. Then there are the pronators and supinators, which control the rotation of the forearm, leading to more muscle power towards the elbow. And for good measure, there are also the radial and ulnar deviators for lateral wrist movements.

Because each forearm muscle has a different purpose, hitting them all with one simple exercise is often a losing game, but Dorian Yates was able to perform a biceps move and build 19-inch forearms by expanding his range of motion and to focus on technology.

How Dorian Yates Built 19-Inch Forearms Without Direct Training

“I’ve never trained forearms, which is interesting, right?” reveals Yates, who says he never started an exercise with the sole purpose of working his forearm muscles. And yet he did it while training his biceps. That’s because as Yates repeated his dumbbell-bicep curls, the Olympia legend worked his forearms in the process. While it is true that the biceps are the main muscles used during curling, the shoulder and forearms are also involved.

To stimulate his forearms, Yates explains that he would work his forearm muscles by focusing on the bottom part of the descent and ascent of each curl, rotating the wrists and practicing his grip. This expanded shape and range of motion placed greater strain on his forearms and stretched him deeper. “Even with pull-downs and rowing I used straps, but you still have a lot of grip, and sometimes, like after biceps (curls), I couldn’t even move my fingers properly,” the legendary bodybuilder recalls. “So it’s clear that the forearms are really activated during those exercises.”

Be more like Dorian Yates: The next time you find yourself in a pulling exercise that requires a strong grip, don’t forget to work those forearms.

To follow Dorian Yates on Instagram, click here.