Larry Scott Forearm Workout | Four Forearm Routines | Larry Scott

Larry Scott Forearm Workout

Larry Scott Forearm Workout | Four Forearm Routines | Larry Scott


Although the biceps are the most popular of all the muscles on the male physique, they have a close rival. It is hard to find a muscle with more impact on the eye than a mighty forearm laced with deep blue veins.

I have always been a nut for arms, but it was Bill Pearl who really got me fascinated with forearms. Like it was yesterday, I remember dropping by his gym in Los Angeles, then located on Melrose Avenue in a semi-rundown area of town. With a light feeling of butterflies in my stomach, I pushed open the door of his gym to finally meet one of my real “heroes.”

Bill greeted me with a warm hello and extended his hand to shake mine. He was wearing a loose fitting red sweatshirt which at one time had been a long sleeved shirt. The sleeves had been torn off, leaving frayed edges which just covered his elbows and lower biceps. There was nothing of his arm showing but his forearms.

I had won Mr. America at this point, so I subconsciously intended to pose a little, conducting myself the way a Mr. America should. But, I hadn’t prepared myself for the shock of seeing his forearms. Most fellows never realized just how big they were, because his upper arms were so huge one couldn’t appreciate the massiveness of his forearms. In photos his arms looked well balanced.

I couldn’t contain myself. While still holding his hand, I grabbed his forearm with my other hand to verify to my mind the information coming from my eyes.

“Look at those forearms! How did you get those forearms, Bill?” I salivated.

“We do a few wrist curls,” Bill modestly replied, extricating himself from my grasp.

Suddenly I began to feel like I had rapiers for forearms. I stumbled around the gym with thoughts tumbling through my head picking up secrets of forearm bombing.

Over the years my forearms also grew and now provide me with a real sense of satisfaction. Probably even more so than the upper arm because they are always in view, even in a short sleeve shirt.

The following routines will do the same for yours if you diligently apply yourself to the advice I am about to give you.

General Information

I am sorry to say these routines are not designed for the beginner. They are painful, gutbusting, tough routines, designed to build big forearms. I know it can be done using these very exercises because I have done it. However, it does not happen overnight. Forearms are difficult, stubborn, and training them is downright painful, but it is a sweet pain and one that is endurable.

If you are just beginning to consider training the forearms to build wrist wrestling power, I suggest you ease into it. If 3 or 4 series are suggested, you may want to do only 1 or 2 until you get used to it. Once you have toned the muscle to where it does not get sore the next day from the punishment, you are ready to pull out the stops and really start developing some forearm power.

Equipment Needed

Olympic bar and plates
Preacher bench
Lat machine
“EZ” curl bar
Preacher bench curling machine
Wrist roller
Wrist curling bench

Olympic Bar and Plates – As you increase the weight, and even at the beginning, you need a smooth revolving bar. If the plates stick to the bar you will not be able to do the exercise properly. It is important to have a smooth revolving bar such as one finds on an Olympic set!

Barbell – The light wrist curl can be done adequately with a standard barbell if the plates are loose and do not stick to the bar.

Preacher Bench – But it if you don’t have one. If you can’t afford to buy one, design your own.

Lat Machine – You will need this piece of equipment to work the biceps, forearm, and frontal deltoid in what perhaps is the purest arm wrestling exercise known. Ideally the pulley should be adjustable to about 4 or 5 feet off the ground. If this is not possible, a standard lat machine will suffice.

“EZ” Curl Bar – A standard “S” bar, “EZ” curl bar or whatever you have heard it called will be needed to go through routine 2.

Preacher Bench Curling Machine – This piece of equipment is terrific, but is almost always used incorrectly. If used properly, however, it is really a “secret” piece of equipment for developing the top of the forearm (Brachioradialis). I will discuss later the proper method of using the curling machine.

Dumbells – Nothing complicated here. Any good set of dumbells will do.

Wrist Roller – This is a snap for the do-it-yourselfer. A one and a half foot piece of one and one half inch pole or doweling is needed. Tie a three foot piece of rope to it, or better yet, drill a hole through it. This will keep the rope from slipping and avoid frustration.

Wrist Curling Bench – This is probably the most important piece of equipment in forearm development, yet is by far the most overlooked. Even the top physique stars are still working forearms across a bench or off the end of a standard workout bench. It is wrong, wrong, wrong. Don’t do it. Make a small bench just as I explain it and you will really enjoy gains in forearm development long after the “standard bench guys” have gotten “tired” of forearm work because of bad wrists, no gains, or lack of interest

Here is the key to building good forearms. Design a sturdy bench about 16 inches high and one foot square. Pad it with high density foam, not the stuff that looks four inches thick and compresses to a quarter inch when you use it. High density foam should be about one inch thick and give very little when used.

The dimensions are important. You can get your knees around a one foot bench and drop your rear end down low to get your guts into the exercise when the reps get hard.

16 inches high is just perfect to keep the 45 lb. Olympic plates from hitting the floor, and just high enough to almost pry the bar up off the floor on the first rep with the back of the forearms against the bench.

Larry Scott Forearm Workout

I have four different routines which I have outlined for you. Each one is excellent for building strength and size in the forearm, which is the seat of arm wrestling power.

Larry Scott Forearm WorkoutRoutine 1 Larry Scott Forearm WorkoutRoutine 2 Larry Scott Forearm WorkoutRoutine 3 Larry Scott Forearm WorkoutRoutine 4

In Closing

I’ve given you some of the toughest routines of which I am aware. I have purposely tried to give you the hardest ones so that you can gradually grow into it. This will make the book valuable to your through more than just the beginner stage.

Larry Scott Forearm Workout can be really exciting. Feel free to pick and choose exercises from one routine to another. You may hit on something that works better than I have. If you do, let me know. I always like to learn new systems. Good luck to you and remember – always warm up before a session!

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