The Larry Wheels Arm Workout!


Larry Wheels has some of the strongest arms in the world.

He has overhead pressed more than 500 pounds and he is competing against some of the world’s best arm wrestlers.

If you want to build big, strong arms then this article is for you!

Introduction

  • Part 1: Larry Wheel’s Training Split
  • Part 2: Larry Wheel’s Favorite Arm Workouts

In this comprehensive guide I will show you how Larry Wheels designs his arm workouts to build size and strength.

Larry Wheels is one of the best powerlifters in the world. In 2020 he broke the all-time powerlifting world record with a 840 pound squat, 640 pound bench press and an 855 pound deadlift. More recently he has tested his arm strength against some of the world’s strongest arm wrestlers.

Here is a great video of Larry Wheels winning his sparring match against the world-champion arm wrestler Zaza Tabagari:

Talk about a strong pair of arms!

Larry Wheels divides his training into two separate phases. He has his powerlifting training cycles where he lifts extremely heavy weights to get ready for his powerlifting competitions. Then he has his powerlifting offseason where he trains more like a bodybuilder.

Larry performs most of his direct arm work during his powerlifting offseason. During his phase he uses a bodybuilding bro-split where he trains each muscle group once per week on its own separate day. Check it out:

The Larry Wheels Bodybuilding Split

  • Day 1: Chest 
  • Day 2: Back
  • Day 3: Off
  • Day 4: Shoulders
  • Day 5: Legs
  • Day 6: Arms
  • Day 7: Off

Larry believes that training his arms on their own separate day is the most effective way to build size and strength during his offseason phase. This strategy lets him train his arms with lots of volume and many different exercises.

This is a big change from his powerlifting style workouts where he lifts extremely heavy weights and performs very little assistance work for his arms.

Here is one of Larry’s favorite offseason arm workouts. Check it out:

Larry Wheels Arm Workout #1

  • Exercise #1: Standing cable rope pushdowns, 4 sets of 8-15 reps
  • Exercise #2: Standing overhead cable rope extensions (high pulley), 4 sets of 8-15 reps
  • Exercise #3: Bench dips, 4 sets of 8-15 reps
  • Exercise #4: Lying ez-bar extensions (behind head), 4 sets of 8-15 reps
  • Exercise #5: Standing one-arm DB curl (supinated grip), 4 sets of 8-15 reps**
  • Exercise #6: Machine preacher curls, 4 sets of 8-15 reps

**On the last set perform a double drop set with several forced reps at the end of each attempt.

Here is the training video for this workout:

This is a very normal looking arm workout for Larry Wheels.

He starts the workout by supersetting rope pushdowns with overhead rope cable extensions. This is a favorite of many bodybuilding coaches including John Meadows.

Then he performs a variety of tricep and biceps exercises including bench dips, lying ez-bar extensions, standing dumbbell curls and machine preacher curls.

When Larry Wheels performs his offseason arm workouts he likes to perform lots of high-rep sets with short rest periods to get a huge pump. This is the opposite of his powerlifting workouts where he is lifting heavy weights with long rest periods.

Here is one of Larry’s higher volume arm workouts. Check it out:

Larry Wheels Arm Workout #3

  • Exercise #1: Preacher cable curl, 4 sets of 6-8 reps**
  • Exercise #2: Overhead cable extensions, 4 sets of 8-15 reps**
  • Exercise #3: Standing cable curls, 4 sets of 20-30 reps****
  • Exercise #4: Cable pushdowns, 4 sets of 8-15 reps**
  • Exercise #5: Standing dual arm cable curls, 4 sets of 8-15 reps
  • Exercise #6: Rope cable pushdown, 4 sets of 8-15 reps******
  • Exercise #7: Rope cable curls, 4 sets of 8-15 reps******
  • Exercise #8: Machine dips, 4 sets of 8-15 reps**
  • Exercise #9: One-arm machine preacher curls, 4 sets of 8-15 reps**

**On the last set perform a double drop set. Train to failure, drop the weight by 10-20%, train to failure, drop the weight by 10-20%, train to failure, done!

****Perform 10-15 partial reps in the top position, then perform 10-15 full range of motion reps.

******Perform these exercises as a superset. Perform 1 set of rope pushdowns, rest 10 seconds, perform 1 set of rope curls, rest 2 minutes, repeat!

Here is the training video for this workout:

Talk about an intense arm workout! Larry performs different high-intensity techniques like drop sets, partial reps and antagonistic supersets on almost every exercise.

Larry’s go-to technique during this workout was performing a double drop set on the last set of each exercise. This is a great way to fully exhaust the target muscle before you move onto your next exercise.

Here is another one of Larry’s high volume arm workouts that you can perform in almost any commercial gym. Check it out:

Larry Wheels Arm Workout #4

  • Exercise #1: Overhead rope cable extensions (high pulley), 4 sets of 8-15 reps
  • Exercise #2: Cable pushdowns (pronated grip), 4 sets of 8-15 reps
  • Exercise #3: Rope cable curls, 4 sets of 8-15 reps
  • Exercise #4: Ez-bar cable curls (supinated grip), 4 sets of 8-15 reps
  • Exercise #5: Lying DB extensions, 4 sets of 8-15 reps
  • Exercise #6: Standing DB hammer curls, 4 sets of 8-15 reps
  • Exercise #7: Machine dips, 4 sets of 8-15 reps
  • Exercise #8: One-arm machine preacher curls (supinated grip), 4 sets of 8-15 reps

Here is the training video for this workout:

Larry starts this workout with 2 brutal supersets for his triceps and biceps.

He starts the workout by supersetting overhead rope extensions and standing cable pushdowns. This is a nasty combination that overloads all 3 heads of the triceps.

Next Larry supersets rope cable curls and regular cable curls to exhaust all of the muscle fibers in his biceps, brachialis and brachioradialis.

Finally Larry finishes the workout with various exercises including lying dumbbell extensions, standing dumbbell curls, machine dips and one-arm machine preacher curls.

Throughout the workout Larry alternates between exercises for his triceps and exercises for his biceps.

Research shows that training antagonistic body parts together is a great way to recruit more muscle fibers. It also improves your endurance throughout the workout. I highly recommend you give antagonistic supersets a try in your own arm workouts.

Conclusion

Larry Wheels likes to perform high-volume bodybuilding style arm workouts during his powerlifting offseason. He performs several different exercises for his biceps and triceps using higher rep ranges and short rest periods.

This is the complete opposite of his powerlifting style workouts where he uses lower rep ranges and longer rest periods.

If you are looking for a great way to shock your arms into growth then give Larry Wheels’ arm workouts a try. They work for Larry and they will work for you too! 

“Vision is purpose, and when your purpose is clear, so are your life choices. Vision creates faith and faith creates willpower. With faith, there is no anxiety, no doubt – just absolute confidence.”

Thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

Thanks for checking out my site! My name is Dr. Mike Jansen and I'm the founder of Revolutionary Program Design. If you want to reach your size and strength goals faster then you've come to the right place. My goal is to make RPD the #1 strength training resource available anywhere in the world. So grab a seat, kick back and relax. There's never been a better time to lift weights or to learn the art and science of strength training program design.

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