Workouts for Arm Wrestling

Looking for the ultimate workouts for arm wrestling to easily defeat your opponents? Mastering this sport is challenging. The best workouts for arm wrestling can help you succeed.

Workouts for arm wrestling strengthen your fingers, hands, arms, and other body parts. Read on to learn how to workout for arm wrestling with proven tips. Then, start your training with the best arm wrestling workout routine with step by step instructions.

How to Win Matches? Workouts for Arm Wrestling

How do you win an arm wrestling match? The two main factors involved are muscle fitness and arm wrestling technique. [1] Arm wrestling may appear to be a trial of strength between two competitors, on its surface. But to succeed, you need both of the elements. Start with learning how to workout for arm wrestling.

What Muscles Used in Arm Wrestling?

Arm wrestling mainly uses the muscles of the chest and upper body. Four muscles are primarily used in arm wrestling: Biceps brachii, Pronator teres, Pectoralis major and Flexor carpi ulnaris. Other muscles such as the deltoid, Latissimus dorsii and Triceps brachii are also used. [2]

What muscle is most important for arm wrestling? The biceps and triceps are primarily responsible for the flexing and rotating of the arm. If you want to win, arm wrestling workouts to train these muscles are essential. By doing workouts for arm wrestling regularly, you’ll gain greater strength, stamina, and endurance. This happens over time as you develop and tone the muscles in the upper arm and forearm.

Why Technique Matters for Arm Wrestling

Training is important but technique matters to avoid injury and risk of a broken bone. [3] The humerus bone is the most commonly broken bone during arm wrestling. [4] Use proper form during workouts for arm wrestling to avoid injuries in between matches. [5] If you are at risk of fracture or injury, consult with a doctor prior to starting any workout.

Make sure to always use proper technique during matches. Avoid the ‘break arm position’ by keeping your arm in line with your shoulder in front of your chest. [6] You need to make sure that your body is properly positioned. This can make a huge difference allowing you to beat opponents who are stronger than you.

How to Do Workouts for Arm Wrestling

How do you workout for arm wrestling? Focus on improving your strength in your forearms, wrists, biceps, and triceps. The bulk of the strength for arm wrestling movements come from the arm muscles. The muscles in the forearm (forearm flexors and extensors) are where you need to develop power.

Do arm wrestling workouts that combine exercises like weight lifting, pull-ups, and pushups. For better results, split your workouts into the following:

Endurance training: Use light weight and go for high reps.
Strength training: Use heavy weights and go for low reps.

How often should you train arm wrestling? Start with the basic number of reps and work your way up to high reps. You can get to the point of doing sets of 50 reps. Always challenge yourself during your workouts. Workout frequency also depends on your recovery, which is why nutrition is also important.

Make sure periodically assess your training, ideally after 6 months. This will allow you to track whether you are making gains and winning matches. With a consistent arm wrestling workout regime, you should start seeing results soon.

7 Best Workouts for Arm Wrestling

Some of the best tools for arm wrestling training are resistance bands, rolling handles, and thick grip curl bars. They are the pieces of equipment that allow you to effectively train your arms and wrists. You should also invest in weight lifting equipment or work out at the gym.

To help you get started, here are the 7 best workouts for arm wrestling to try:

1. Hammer Curl

What it does: This exercise primarily targets the biceps and forearm muscles. It reinforces a stronger grip which is needed to win in an arm wrestling match.

Here’s how to do it:

Stand straight with your feet shoulder-width apart. Hold a pair of dumbbells in your hands with your palms facing your thighs.
Keep your elbows close to your torso. Lift the dumbbells towards your shoulders by bending your elbows.
As you lift the dumbbells, rotate your wrists so that your palms face your shoulders.
Hold the contracted position for a second.
Then, slowly lower the dumbbells back to the starting position.
As you lower the dumbbells, rotate your wrists back to the starting position with palms facing your thighs.

How many reps: 3 X 10-12 reps

2. Weighted Vest Hangs

What it does: This exercise primarily targets the forearm. By adding weight to your body, you increase the intensity of your arm wrestling workout routine. It helps to increase the resistance and challenge to your grip strength training.

Here’s how to do it:

Put on a weighted vest. You can also add weights to a backpack that you can wear comfortably.
Find a pull-up bar or any other sturdy object that can support your body weight.
Grip the bar with your palms facing away from your body. Your hands should be shoulder-width apart.
Hang from the bar for as long as possible. Make sure to keep your shoulders away from your ears.
Slowly release and lower yourself to the ground.

How many reps: 3 X 20-30 second holds

3. Fat Gripz

What it does: Exercises with Fat Gripz for arm wrestling target the forearm and hand muscles. It helps to build strength, which is essential for maintaining a strong grip during an arm wrestling match. Fat Gripz attachments increase resistance. [7]

Here’s how to do it:

Attach the Fat Gripz to the handle of a dumbbell. You can also use a barbell or any other weight training equipment.
Hold the equipment with your palms facing down. Wrap your fingers around the Fat Gripz.
Perform any exercise that you would normally do with that equipment. For example, you may do bicep curls, rows or deadlifts.
Focus on squeezing the Fat Gripz tightly while performing the exercise.

How many reps: 3 X 10-12 reps

4. Cable Pushdowns

What it does: This exercise primarily targets the triceps muscles. It helps to build strength and size in the triceps, which is critical for maintaining a stable arm position during an arm wrestling match.

Here’s how to do it:

Stand facing a cable machine. The cable should be attached to the high pulley.
Grab the cable attachment with an overhand grip. Make sure your hands shoulder-width apart and your elbows close to your sides.
Push the attachment down by straightening your arms. At the same time, keep your elbows close to your sides.
Pause for a second at the bottom of the movement.
Slowly release the cable back to the starting position by bending your elbows.

How many reps: 3 X 10-15 reps

5. Chair Dip

What it does: This exercise primarily targets the triceps muscles. It helps to build strength and endurance in the triceps. This is critical for maintaining a stable arm position during a match.

Here’s how to do it:

Sit on the edge of a chair or bench with your hands placed beside your hips. Make sure your fingers are facing forward.
Walk your feet forward until your hips are off the chair or bench. Your arms should be fully extended.
Lower your body by bending your elbows until your arms are at a 90-degree angle.
Pause for a second at the bottom of the movement.
Push your body back up by straightening your arms until you return to the starting position.

How many reps: 3 X 10-15 reps

6. Wrist Curls

What it does: This exercise primarily targets the forearm muscles. Strong forearms are essential to maintain a firm grip and apply force during arm wrestling. [8]

Here’s how to do it:

Sit on a bench or chair with your forearms resting on a flat surface. You can use a bench or a table.
Hold a dumbbell in each hand with your palms facing up.
Slowly raise the dumbbells towards your forearms by bending your wrists.
Pause for a second when the dumbbells reach your forearms.
Slowly lower the dumbbells back down to the starting position while keeping your wrists still.

How many reps: 3 X 10-15 reps

7. Bicep Curls

What it does: This exercise primarily targets the biceps muscles of the arm. It helps to build muscle mass and strength in the upper arm, [9] which is crucial for arm wrestling.

Here’s how to do it:

Stand straight with your feet shoulder-width apart. Hold a dumbbell in each hand.
Keep your elbows close to your body and your palms facing forward.
Slowly raise the dumbbells towards your shoulders while keeping your elbows still.
Pause for a second when the dumbbells reach your shoulders.
Slowly lower the dumbbells back down to the starting position and keep your elbows still.

How many reps: 3 X 8-12 reps

Build Muscle & Go Further in Your Workouts for Arm Wrestling

The key to winning at arm wrestling is to pick your matches. To become a top opponent, you need to train hard.

If you want to become part of the winner’s circle in arm wrestling, you have to hit the gym. Understand your own physical characteristics [10] to choose the best workout for arm wrestling. This is how you can maximize your training workouts.

Becoming unstoppable starts with workouts for arm wrestling along with nutrition that builds your body. Satia offers the complete nutrition you need to go further in your workouts. Start your no-risk trial now.

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