Dorian Yates hasn’t 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.
“I think having thick, muscular forearms adds a level of power to your physique overall,” he shared. “I actually built 19 inch forearms without ever directly training them!”
Dorian Yates 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, Shawn Ray, and Nasser El Sonbaty from ever touching the prestigious Sandow trophy.
Even in retirement, Yates still looks after his health and well-being. He recently endured a hip replacement surgery 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.
Dorian Yates Talks Building 19-Inch Forearms In Prime Without Ever Directly Training Them
In the Instagram reel, Yates discussed building 19-inch forearms without ever directly training them. He revealed that curling helped drive growth over time.
“I’ve never trained forearms, which is interesting, isn’t it? Because I think about that sometimes… never really took them through a full range of motion. But, when you’re curling, you are doing this a little bit when you’re curling and when you’re gripping.”
Additionally, pulldowns and rows helped him indirectly work his forearms, though admits some gains were thanks to genetics.
“Even on pulldowns and rows, I’d use straps, but still, you’re really gripping it. Sometimes after biceps, I couldn’t even move my fingers properly. The forearms really activated during those exercises. But you know, I got long muscle bellies, same as my calves,” said Dorian Yates.
“The Shadow” isn’t 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. He emphasized that hammer rope curls, cambered bar reverse curls, and hammer dumbbell curls helped him the most with forearm development.
“Now 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’s really gave me the width, but more importantly, it’s going to strengthen up your forearms to be able to grip and perform,” Jay Cutler explained.
The fact that Yates’ 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.
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