The Top 5 Biggest Forearms in Bodybuilding History
Veiny, Thick, and Unmatched
Forearms are the unsung heroes of a complete physique—they add that rugged, powerful look, tie arms together, and showcase real-world strength from years of gripping heavy iron. The biggest forearms come from brutal direct training, heavy compounds like deadlifts, and often manual labor backgrounds. No synthol shortcuts here (mostly)—these are earned through sweat and grip-crushing volume. Based on fan consensus, measurements, and visual dominance, here are the top 5 most massive forearms ever in bodybuilding, with how they built them and key workouts.
1. Lee Priest: The Aussie Arm King's Veiny, Peaked Monsters
Common Training Splits Used by Lee Priest
Priest experimented a lot:
- Early Years (Teens): Full-body 3x/week (Mon/Wed/Fri) or high-frequency.
- Peak Pro Career: Often 4-5 days on, 1 off; one major body part per day (e.g., Legs, Back, Chest, Shoulders/Arms).
- Later Variations: Two-a-days (e.g., legs AM, shoulders PM), or full-body 2-3x/week for recovery as he aged.
- Arm Focus: Dedicated arm days with brutal supersets—his arms were his signature (22-23 inches peak).
A popular mass-building split attributed to him (from interviews and programs like his "Mass Program"):
- Day 1: Legs
- Day 2: Back
- Day 3: Shoulders & Biceps
- Day 4: Chest & Triceps
- Day 5-7: Rest or repeat cycle
Sets: 4-5 per exercise, 6-12 reps (heavy but controlled). Warm-ups not counted in working sets.
Detailed Workout Breakdown
Legs (Quads, Hams, Calves)
Priest built tree-trunk legs with basics—no fancy machines early on.
- Squats or Leg Press: 5 sets of 6-10 reps
- Hack Squats or Front Squats: 4-5 sets of 8-12 reps
- Leg Extensions: 4 sets of 10-15 reps
- Lying Leg Curls: 4-5 sets of 8-12 reps
- Stiff-Leg Deadlifts: 4 sets of 8-10 reps
- Standing Calf Raises: 4-5 sets of 15-50 reps (high reps for calves)
- Seated Calf Raises: 4 sets of 15-30 reps
Back
Thickness and width from heavy pulls.
- Deadlifts or Rack Pulls: 4-5 sets of 6-10 reps
- Barbell Rows or T-Bar Rows: 5 sets of 8-12 reps
- Lat Pulldowns (wide grip): 4 sets of 10-12 reps
- Seated Cable Rows: 4 sets of 10-12 reps
- One-Arm Dumbbell Rows: 4 sets per arm
Shoulders & Biceps
Shoulders for that capped look, biceps with insane volume.
Shoulders:
- Military Press or Dumbbell Press: 5 sets of 6-10 reps
- Lateral Raises: 4-5 sets of 10-15 reps
- Rear Delt Flyes: 4 sets of 12-15 reps
- Upright Rows or Shrugs: 4 sets
Biceps (often supersetted):
- Standing Barbell Curls: 4-5 sets of 8-12 reps
- Preacher Curls: 4 sets
- Concentration Curls or Cable Curls: 4 sets of 10-15 reps
- Hammer Curls: For brachialis/forearms
Chest & Triceps
Chest for fullness, triceps for that horseshoe sweep.
Chest:
- Bench Press (flat/incline): 5 sets of 6-10 reps
- Incline Dumbbell Press: 4-5 sets
- Flyes or Cable Crossovers: 4 sets of 10-15 reps
- Dips (chest focus): 4 sets
Triceps:
- Close-Grip Bench: 4-5 sets of 8-12 reps
- Skull Crushers or Overhead Extensions: 4 sets
- Pushdowns (rope/straight bar): 4-5 sets of 10-15 reps
- Dips (tricep focus): To failure
Famous Arm Supersets Workout (Brutal Standalone Session)
Priest's arm days were legendary—high-volume supersets for pump.
5 Supersets (no rest between exercises, 1-2 min between supersets):
- Barbell Curls superset Close-Grip Bench: 4 sets
- Preacher Curls superset Tricep Pushdowns
- Incline Dumbbell Curls superset Overhead Extensions
- Concentration Curls superset Skull Crushers
- Cable Curls superset Reverse Pushdowns
Plus direct forearm work: Wrist Curls, Reverse Wrist Curls, Hammer Curls (4 sets each).
Abs & Calves
- Abs: Occasionally—leg raises, crunches, Roman chair sit-ups till burn (no counting reps).
- Calves: Every session early on, 4-5 sets of 50-100 reps total.
Training Tips from Lee Priest
- Instinctive Training: Change based on how you feel—no fixed routine forever.
- Volume King: More sets = more growth for him.
- Form First: Strict, full ROM—no cheating.
- Recovery: Eat big, sleep, take rest days when needed.
- As He Aged: Switched to full-body 2-3x/week with lighter volume but still heavy basics.
Priest's routine proves genetics + grind = freak status. His arms and forearms remain benchmarks. Adapt this to your level—start conservative on volume. Train hard, eat massive, and grow like the Myth!
Key Forearm Workout:
- Wrist Curls (palms up): 4 sets of 15-20 reps
- Reverse Wrist Curls (palms down): 4 sets of 15-20 reps
- Hammer Curls: 4 sets of 10-12 reps
- Pinwheel Curls: 3 sets of 12 reps per arm
- Farmer's Walks: For grip endurance
Food Habits: Priest ate big off-season—5,000+ calories with high protein (steak, chicken, eggs) and carbs (rice, pasta) to fuel growth.
2. Mike Quinn: The Bad Boy's Rugged, Cable-Thick Forearms
Mike Quinn, the rebellious '80s-'90s pro, had forearms like steel cables—dense, veiny, and built from real strength. His lower arms were disproportionately huge, adding menace to his physique.
Key Forearm Workout:
- Reverse Curls: 4 sets of 10-15 reps
- Wrist Rollers: 3-4 sets
- Heavy Deadlifts (no straps): For overall thickness
- Zottman Curls: 3 sets of 12 reps
Food Habits: Classic mass-building—red meat, eggs, potatoes, multiple meals daily.
3. Paul Dillett: The Freak's Overwhelming Lower Arm Mass
Paul Dillett, the 6'3" Canadian giant, had forearms that matched his monstrous frame—thick, long, and veiny, making everyone else look small.
How He Built Them: High-volume arm days with extensions and curls, plus heavy pulling movements.
Key Forearm Workout:
- Barbell Wrist Curls: Heavy sets
- Reverse Barbell Curls: 4 sets
- Grip Work with fat bars
Food Habits: Enormous calorie surplus for his size—tons of protein and carbs.
4. Kevin Levrone: The Maryland Machine's Striated Veins
Kevin Levrone's forearms were veiny masterpieces with great separation and pop in poses.
How He Built Them: Supersets and high-intensity, training forearms with biceps/triceps.
Key Forearm Workout:
- Reverse Curls: Supersetted with regulars
- Hammer Curls: High reps
Food Habits: Spartan—flounder, rice, no fluff.
5. Ronnie Coleman: The King's Power-Grip Thickness
Ronnie Coleman's forearms were built from 800-pound deadlifts—thick, dense, and functional monsters.
How He Built Them: Heavy compounds without straps, plus direct work.
Key Forearm Workout:
- Deadlifts/Rack Pulls: Core builder
- Wrist Curls: Added volume
Food Habits: 6,000 calories of chicken and grits.
Honorable mentions: Dorian Yates (thick from HIT pulling).
These forearm legends prove size comes from grip-intensive pulls, direct curls, and consistency. Ditch the straps, add volume, and watch your lower arms explode. Grip it and rip it!
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