Dorian Yates hasn\u2019t forgotten how he sculpted a six-time-winning Mr. Olympia physique. On Feb. 4, 2026, he revealed how he built 19-inch forearms during the prime years of his career.\u00a0<\/p>\n
\u201cI think having thick, muscular forearms adds a level of power to your physique overall,\u201d he shared. \u201cI actually built 19 inch forearms without ever directly training them!\u201d\u00a0<\/p>\n
Dorian Yates<\/a> ushered in a new era when he took over the Mr. Olympia throne. His massive physique set the stage for a lasting dynasty. At the time, he regularly denied greats like Kevin Levrone<\/a>, Shawn Ray<\/a>, and Nasser El Sonbaty<\/a> from ever touching the prestigious Sandow trophy.\u00a0<\/p>\n Even in retirement, Yates still looks after his health and well-being. He recently endured a hip replacement surgery<\/a> and rebounded stronger than ever. At 63 years old, he continues to show the new generation of talent how to lead an elite-level career without giving up longevity.\u00a0<\/p>\n Dorian Yates Talks Building 19-Inch Forearms In Prime Without Ever Directly Training Them\u00a0<\/p>\n In the Instagram reel, Yates discussed building 19-inch forearms without ever directly training them. He revealed that curling helped drive growth over time.\u00a0<\/p>\n \u201cI\u2019ve never trained forearms, which is interesting, isn\u2019t it? Because I think about that sometimes\u2026 never really took them through a full range of motion. But, when you\u2019re curling, you are doing this a little bit when you\u2019re curling and when you\u2019re gripping.\u201d<\/p>\n Additionally, pulldowns and rows helped him indirectly work his forearms, though admits some gains were thanks to genetics.\u00a0<\/p>\n \u201cEven on pulldowns and rows, I\u2019d use straps, but still, you\u2019re really gripping it. Sometimes after biceps, I couldn\u2019t even move my fingers properly. The forearms really activated during those exercises. But you know, I got long muscle bellies, same as my calves,\u201d said<\/a> Dorian Yates.\u00a0<\/p>\n Get Fitter, Faster<\/p>\n Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n \u201cThe Shadow\u201d isn\u2019t the only bodybuilding great to discuss how he built his forearms. Former four-time Olympia champ Jay Cutler broke down the three exercises he used during each title defense of his career<\/a>. He emphasized that hammer rope curls, cambered bar reverse curls, and hammer dumbbell curls helped him the most with forearm development.\u00a0<\/p>\n \u201cNow this was super important for my side chest poses in the Mr. Olympia and Arnold Classic victories, every single victory, whether I was an amateur or a professional, that\u2019s really gave me the width, but more importantly, it\u2019s going to strengthen up your forearms to be able to grip and perform,\u201d Jay Cutler explained. \u00a0<\/p>\n The fact that Yates\u2019 forearms grew to 19 inches without direct training is a testament to his high-intensity training approach. However, he does acknowledge that genetics plays a significant role in growth.\u00a0<\/p>\n