Do you love the feeling of victory when arm-wrestling your friends? Or do you dream of someday winning a championship belt?
Regardless, if you want to become an arm-wrestling champion, then developing strength and technique is key.
That’s why we’ve put together this guide full of tried-and-true arm-wrestling exercises that will have competitors taking notice.
So, dust off those exercise gloves and let’s dive in – your arms are about to get stronger than Prince Charming’s:
Arm Wrestling Workout
Unsure of how to win at arm wrestling? We have got you covered with arm wrestling workout routine:
1. Reverse Curl
The reverse curl targets the brachioradialis muscle, which is crucial for wrist and forearm strength during arm wrestling.
It’s one of the best arm-wrestling workouts that helps develop the strength required to resist an opponent’s attempts to force your wrist into a losing position.
Step-By-Step Guide:
- Stand with your feet shoulder-width apart and a dumbbell in each hand, palms facing your body.
- Keep your back straight, shoulders relaxed, and elbows close to your sides.
- Begin the movement by curling the weights upward, but instead of the regular bicep curl where your palms face up, rotate your wrists so that your palms face down throughout the entire movement.
- Continue curling until the dumbbells are at shoulder level and your forearms are parallel to the ground. Squeeze your brachioradialis (muscles along the forearm) at the top of the movement.
- Lower the weights back down to the starting position in a controlled manner, resisting the weight on the way down.
Pro Tips
- Keep your upper arms stationary throughout the exercise to isolate the brachioradialis effectively.
- Use a full range of motion, ensuring that your forearms are parallel to the ground at the top of the movement.
Mistakes To Avoid
- Avoid using excessively heavy weights that compromise your form, leading to potential injuries.
- Don’t swing or use momentum to lift the weights; this takes away the focus from the target muscle.
2. Single-Arm Hammer Curls
Arm wrestling requires a lot of forearm and elbow strength, both of which can be improved by doing hammer curls, which focus on strengthening the brachialis muscle.
It aids in the development of grip strength and endurance, so you can win arm-wrestling matches at will.
Step-By-Step Guide:
- Stand with your feet shoulder-width apart and a dumbbell in each hand, palms facing your body.
- Keep your back straight, chest up, and shoulders relaxed.
- Start the movement by curling the weight upward, but instead of the regular supinated grip (palms facing up), maintain a neutral grip with your palm facing inward (towards your body).
- Continue curling until the dumbbell is at shoulder level. Squeeze your biceps and forearm muscles at the top of the movement.
- Lower the weight back down to the starting position in a controlled manner.
Pro Tips
- Focus on squeezing your biceps and forearm muscles at the top of the movement to maximize muscle activation.
- Consider using fat grip attachments to challenge your grip further and improve forearm strength.
Mistakes To Avoid
- Avoid swinging the weight or using your back to lift the dumbbell; this reduces the effectiveness of the exercise.
- Don’t lean excessively or use momentum to lift the weight; keep your body stable throughout the movement.
3. Wrist Roller
The wrist roller significantly strengthens the forearm muscles, wrist flexors, and extensors, improving wrist stability and control during arm wrestling.
It helps in developing a vice-like grip, which is crucial for overpowering opponents in arm wrestling.
If you’d like to know how to win arm-wrestling matches regularly, consider giving wrist roller a try.
Step-By-Step Guide:
- Attach a weight plate to one end of a sturdy rope, and the other end to a wrist roller handle.
- Stand with your feet shoulder-width apart and hold the wrist roller with both hands, arms extended forward.
- Keep your back straight, shoulders back, and elbows close to your body.
- Start by rolling the weight up by flexing your wrists, lifting the weight off the ground and toward your body.
- Continue rolling until the weight reaches the top, and then slowly lower it back down in a controlled manner.
Pro Tips
- Perform the exercise in both directions (rolling up and rolling down) for balanced development of the wrist muscles.
- Use a slow and controlled movement; avoid jerking or rapid rolling.
Mistakes To Avoid
- Avoid using too much weight initially; start light and gradually increase as your strength improves.
- Don’t allow your shoulders to shrug or hunch during the exercise; keep them relaxed and down.
Best Exercises For Arm Wrestling
Here are the best exercises to improve your arm wrestling game:
4. Hand Grippers
Hand grippers have to be on your list of arm wrestling training as they target the finger flexors and forearm muscles, which are essential for maintaining a strong grip and endurance in arm wrestling.
They help develop the ability to close your hand quickly and powerfully during arm wrestling matches.
Step-By-Step Guide:
- Hold the hand gripper in one hand with your fingers and thumb wrapped around it.
- Make sure your hand is centered on the gripper, and your fingers are in line with the handles.
- Squeeze the gripper together with maximum force, bringing the handles close to each other.
- Hold the peak position for a moment, then slowly release your grip to the starting position.
Pro Tips
- Use different levels of resistance in hand grippers to progressively challenge your grip strength.
- Perform both single-hand and double-hand gripping exercises for comprehensive hand strength development.
Mistakes To Avoid
- Avoid gripping too hard or holding your breath during the exercise; maintain controlled breathing.
- Don’t rush through the squeezing or releasing phases; focus on smooth and deliberate movements.
5. Cable Wrist Curls
Wrist flexors need to be strengthened and stabilized for insane arm-wrestling strength, and cable wrist curls are a great way to do just that.
In arm wrestling, they help you avoid losing when your opponent tries to bend your wrist behind you.
Step-By-Step Guide
- Attach a straight bar or rope handle to a low pulley cable machine.
- Sit on a bench facing the machine with your forearms resting on your thighs and your wrists just beyond your knees.
- Hold the bar or rope with an underhand grip (palms facing upward) and let your wrists extend down.
- Curl your wrists upward by flexing your wrists, bringing the bar or rope toward your forearms.
- Lower the weight back down to the starting position with control.
Pro Tips
- Use a slow and controlled motion to maximize the effectiveness of the exercise.
- Perform both wrist curls and reverse wrist curls (palms facing downward) to target different forearm muscles.
Mistakes To Avoid
- Avoid using excessive weight that causes your wrists to jerk or move during the exercise.
- Don’t allow your upper arms or shoulders to move; keep them stable and stationary throughout the movement.
Over To You
In conclusion, arm wrestling exercises can help build strength and confidence.
Not only do they work your arm muscles in a serious way, but the psychological effects show they’re beneficial for reducing stress.
With an increased ability to focus, improved coordination, and greater grip strength, it’s easy to see that this sport has many benefits.
Whether learning for recreational or competitive purposes, having proper technique is key.
If you want to take your arm wrestling game to the next level then incorporate these arm wrestling workouts into your routine sooner than later.
FAQs
What is the main muscle used in arm wrestling?
The main muscle used in arm wrestling is the brachialis, which is located in the upper arm. It plays a crucial role in generating the force required to overpower an opponent during an arm wrestling match.
Can I train arm wrestling everyday?
It is not recommended to train arm wrestling every day. Arm wrestling is an intense activity that places significant strain on the muscles and joints. Like any other sport or workout routine, it’s important to allow sufficient time for muscle recovery. Training 3-4 times a week with rest days in between is generally more effective and safer for improving arm wrestling skills and preventing injuries.
Does hand size matter in arm wrestling?
Hand size can have a notable influence in arm wrestling. Generally, individuals with larger hands have a mechanical advantage, as they can obtain a better grip and leverage over their opponents.
Do forearms help in arm wrestling?
Forearms play a crucial role in arm wrestling. They are responsible for maintaining wrist stability and aiding in grip strength during a match. Strong forearms provide a solid foundation for applying force and controlling the opponent’s movements. Including forearm-specific exercises in your training routine can significantly enhance arm wrestling performance.
