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Bill Pearl’s Big Arm Workout

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This routine is from a January, 1968, issue of Muscle Training. The article title was “How To Build Big Arms”, and it was written by Mr. Olympia Bill Pearl.

  • Lat machine triceps push down – 4 sets x 10 reps
  • Seated Dumbbell Curls – 4 sets x 8-10 reps
  • Barbell Tricep Extensions – 4 sets x 8 reps
  • Tricep Dips Between Stools – 3 sets x 10-12 reps
  • Barbell Curls – 4 sets x 8-10 reps

 Arm Workout Notes

On lat machine press downs, maintain good technique. Keep your arms at your side, and lock them down so your elbows do not move and remain fixed. For each repetition, perform a complete extension.


While performing seated dumbbell curls, keep your back upright and perform a complete curl. Reps should be strict with no swinging.

Also called the French press, make sure to keep your elbows high when performing barbell extensions. Use about an 8 inch hand spacing. Reps should be strict.


For dips, place your hands on 2 stools. Feet should be elevated, and higher than your hands. Bill Pearl believed this would tax the triceps more.

Barbell curls should be strict. You shouldn’t lean back, push your elbows into your sides, or swing the bar at all.



Bill Pearl's Big Arm Workout, 4.5 out of 5 based on 2 ratings

One comment

  1. Bill Pearl was the reason I got interested in weight training as a teen. he had the best all around built of any bodybuilder ever. his articles on weightlifting were and still are the best advice on the subject that were ever put in print. my friend Dennis Tinerino was coached by bill and won many titles under his guidance .I’m 62 now and still workout four days a week and plan to keep it up until the good Lord takes me home. thanks you Bill for motivation throughout the years. Dene Branda, Pasadena Cal.

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