Arm wrestling (Workout) is the ultimate test of strength. Unlike powerlifting or weightlifting, it’s a head-to-head contest where two people battle to see who is stronger. Think of it as a martial art without the kicks and punches!

But don’t be fooled: arm wrestling is as much about skill as it is about strength.

Arm wrestling has a rich history, dating back to ancient Egypt and Greece. Today, it’s a global phenomenon, especially popular in America and Europe.

What began as a casual pastime is now a serious sport, with organizations like:

• The World Armwrestling Federation (WAF)
• The International Armwrestling Federation (IAF)
• World Wristwrestling Championship (WWC)

Still, many people enjoy friendly arm wrestling matches to test their strength against friends. But to truly excel, training is essential.

Proper training not only boosts your chances of winning but also helps prevent injuries. Arm wrestling injuries, particularly humeral spiral fractures, are quite common.

In this article, we’ll share some of the best exercises for arm wrestling and give you a few workout routines to try.

Table of Contents:

• The Best Arm-Wrestling Exercises

1. Cable Internal Rotation
2. Cable External Rotation
3. Rocking Hammer Curls
4. Cable Cupping
5. Sledgehammer Pronation/Supination
6. Towel Grip Pull-Ups
7. Kettlebell Hammer Curls
8. Barbell Wrist Curls/Reverse Wrist Curls

• Arm Wrestling Workouts
• FAQs
• Overview
• References

The Best Arm-Wrestling Exercises

As you’d expect, building strength for arm wrestling focuses on training your arms, forearms, and shoulders. However, it’s important to remember that arm wrestling involves your entire body, making your legs and core just as crucial as your upper body.

With this in mind, be sure to combine the following exercises with a comprehensive strength training program.

1. Cable Internal Rotation

Target Muscles: Rotator cuff, anterior deltoid

The rotator cuff is a group of four small muscles deep in your shoulder. These muscles are crucial for shoulder joint stability and control and take a beating during arm wrestling. Strengthening your rotator cuff will enhance your arm wrestling performance and reduce your risk of injury.

Steps:

1. First, adjust the pulley on a cable machine to around waist height.
2. Next, stand side-on to the machine and hold the handle in your nearest hand.
3. Then, bend your elbow to 90 degrees and tuck your upper arm into your side.
4. Keeping your elbow bent and against your body, rotate your arm inward and across your body.
5. After that, rotate your arm outward as far as comfortable and repeat.
6. Finally, switch sides and do the same number of reps with the opposite arm.

Tips:

• To prevent cheating, hold a folded towel between your upper arm and ribs.
• Alternatively, you can perform this exercise with a resistance band.
• Additionally, flex your wrist in a cupping motion to make this exercise more specific to arm wrestling.

2. Cable External Rotation

Target Muscles: Rotator cuff, posterior deltoid

While arm wrestling mainly uses internal shoulder rotation, it’s crucial to train your external rotators to keep your shoulders stable and healthy. For every set of internal rotations you do, make sure to include a set of external rotations. Weak external rotators can increase your risk of injury in arm wrestling.

Steps:

1. Start by adjusting the pulley on a cable machine to about waist height.
2. Stand sideways to the machine and grip the handle with your farthest hand.
3. Bend your elbow to 90 degrees and firmly tuck your upper arm against your side.
4. While keeping your elbow bent and close to your ribs, rotate your arm outward and away from your body.
5. Then, return to the starting position and repeat the motion.

Tips:

• To prevent cheating, ensure you hold a folded towel between your upper arm and ribs.
• Another option is to perform this exercise using a resistance band.
• Additionally, extend your wrist backward to effectively activate your forearm extensors, thereby making this exercise more tailored to arm wrestling.

3. Rocking Hammer Curls

Target Muscles: Biceps, forearms

The biceps play a crucial role in arm wrestling. They help keep your and your opponent’s hands close to your chest, a position that gives you a mechanical advantage. However, your opponent will also be aiming to use their biceps effectively! This exercise is excellent for training this aspect of arm wrestling.

Steps:

1. To start, hold a heavy dumbbell and rest your upper arm on the top of a preacher bench. Make sure your palm is facing inward, using either a neutral or hammer grip.
2. Position the dumbbell a few inches away from your shoulder.
3. While maintaining the angle of your elbow, rock your body forward to transfer the weight onto your biceps. Be careful not to let your arm straighten.
4. Then, rock back to the starting position and repeat the motion.

Tips:

• Use a thick-handled dumbbell to strengthen both your grip and biceps.
• Remember to train both arms equally.
• You can also perform this exercise with a traditional underhand grip for variation.

4. Cable Cupping — Arm Wrestling Workout

Target Muscles: Forearms, biceps, lats

Cable cupping focuses on strengthening your forearm flexors, which are crucial in arm wrestling. These muscles help you bend your opponent’s wrist backward to secure a win while also preventing them from doing the same to you. Famous arm wrestling champion Devan Larratt considers cupping one of the most essential exercises for arm wrestling.

Steps:

1. Attach a D-shaped bar with a thick handle to a cable machine set at shoulder height.
2. Grip the handle with a thumbless or false grip.
3. Bend your elbow to about 90 degrees and contract your biceps.
4. Bend your wrist inward, aiming to touch your forearm with the handle.
5. Pull the handle toward your chest.
6. Return to the starting position and repeat the movement.
7. Perform the same number of reps on the opposite hand.

Tips:

• If your gym lacks a thick-handled D-bar, you can use clip-on thick grip attachments. Alternatively, to achieve a similar effect, wrap the handle with a towel to increase its diameter.
• To mimic the demands of arm wrestling, keep the range of motion short. Additionally, avoid turning this exercise into a standing cable row.
• You can also perform this exercise using a resistance band for variation.

5. Sledgehammer Pronation/Supination

Target Muscles: Forearms

In arm wrestling, twisting your opponent’s wrist can give you a strategic advantage while defending against their attempts. This exercise specifically targets your forearm pronator and supinator muscles, enhancing your rotational strength.

Steps:

• Grip a sledgehammer with a neutral grip using one hand. Bend your elbow to 90 degrees, keeping your upper arm close to your side.
• Slowly rotate the sledgehammer clockwise and then counterclockwise while maintaining the bent arm position.
• Continue for the desired number of repetitions.

Tips:

• Adjust your grip position on the sledgehammer handle to increase or decrease the difficulty of the exercise.
• You can also perform this exercise using an adjustable dumbbell with weight loaded at one end.
• Experiment with tilting the sledgehammer forward and backward to engage your forearm flexors.

6. Towel Grip Pull-Ups

Target Muscles: Lats, biceps, forearms

This demanding variation of pull-ups serves as a comprehensive arm-wrestling exercise, targeting multiple key muscle groups. It’s an ideal choice for those short on time but aiming for effective workouts.

Steps:

1. Begin by hanging a towel over the center of your pull-up bar.
2. Grip one end of the towel in each hand, ensuring a firm hold.
3. Bend your arms and pull your shoulders upward toward your hands.
4. Extend your arms to return to the starting position, then repeat the motion.

Tips:

• The thickness of the towel influences the exercise difficulty; thicker towels provide more challenge.
• For variation, try using two towels simultaneously.
• If pull-ups are too challenging initially, start with towel grip dead hangs to build strength.

7. Kettlebell Hammer Curls — Arm Wrestling Workout

Target Muscles: Biceps, forearms

Dumbbell hammer curls are effective for arm wrestlers, but using kettlebells adds an extra dimension. Kettlebells not only work your biceps and forearms but also boost your grip strength as you stabilize the weights.

Steps:

1. Begin by holding a kettlebell in each hand with your arms down by your sides. Then, turn your palms inward to face your legs, creating a neutral grip.
2. Keep your upper arms close to your sides. Bend your elbows and lift the kettlebells until your forearms are almost level with the floor.
3. Lower the kettlebells back down and repeat the movement.
4. Throughout the exercise, maintain a strong grip on the kettlebell handles.

Tips:

• If you prefer, switch between arms during the exercise.
• You can also perform this exercise one arm at a time.
• For variety, try single-arm kettlebell preacher curls.

Othe Kettlebell Articles:

• The Kettlebell Good Mornings, Exercise Guide, Video & Tips
• Kettlebell Workouts for a Functionally Fit Life
• 12 Best Kettlebell Exercises for Conditioning, Mobility, and Strength

8. Barbell Wrist Curls/Reverse Wrist Curls

Target Muscles: Biceps, forearms

This exercise combination effectively targets both your forearm flexors and extensors, offering a quick and efficient way to strengthen your lower arms and grip. By alternating between wrist curls and reverse wrist curls, you can effectively pump up your forearms.

Steps:

1. To begin, sit on a bench and grasp a barbell with a narrow, underhand grip. Rest your wrists on the edge of the bench.
2. Extend your wrists to lower the barbell towards the floor.
3. Then, curl the weight back up and complete the desired number of repetitions.
4. Without resting, rotate your hands over and place your forearms on the edge of the bench.
5. Bend your wrists to lower the barbell towards the floor.
6. Finally, flex your wrists to curl the weight back up.
7. Repeat this alternating pattern for the desired number of repetitions.

Tips:

• For added variety, you can use dumbbells instead of a barbell.
• To add variety to your workout routine, consider incorporating a cable machine. Not only does this versatile equipment provide additional workout options, but it also allows you to target various muscle groups more effectively.
• Using a thick bar will increase the challenge of this exercise.

Arm Wrestling Workouts

While any of these exercises will boost your arm wrestling strength, you’ll see better results with a structured training program. Alternate between these two workouts—for example, do Workout #1 on Monday and Workout #2 on Friday—and you’ll soon be a force to reckon with at the arm wrestling table.

Arm Wrestling Workout #1

Exercise                                                     Sets               Reps              Recovery 
Rocking hammer curls                                4-5                 6-8                2 minutes
Cable cupping                                            4-5                 8-10             90 seconds
Cable external rotation                               3-4               12-15             60 seconds
Sledgehammer pronation/supination        2-3               15-20             60 seconds

Arm Wrestling Workout #2

Exercise                                                  Sets                  Reps               Recovery 
Towel grip pull-ups                                  4-5                    6-8                 2 minutes
Kettlebell hammer curls                           4-5                   8-10               90 seconds
Cable internal rotation                             3-4                  12-15              60 seconds
Barbell wrist curls/reverse wrist curls       2-3                  15-20              60 seconds

By following these workouts consistently, you’ll develop the strength and technique needed to dominate the arm wrestling table.

FAQs — Arm Wrestling Workout

What muscles are most important for arm wrestling?

The most important muscles for arm wrestling include the biceps, forearms, shoulders, and wrist flexors. Strengthening these muscles will help you control and overpower your opponent.

How often should I train for arm wrestling?

To avoid overtraining and injury, it’s best to train specific arm-wrestling exercises two to three times a week. Additionally, incorporate general strength training into your routine and ensure you allow adequate recovery time between sessions. This balanced approach will help you build strength and prevent injuries.

Can I practice arm wrestling without a partner?

Yes, you can practice the specific exercises listed in this guide to build the necessary strength and technique. However, practicing with a live opponent is crucial to developing the skills needed for real matches.

What are some common arm wrestling injuries?

Common arm wrestling injuries include strains and sprains in the shoulder, elbow, and wrist. Severe injuries like humeral spiral fractures can also occur. It’s essential to train correctly and listen to your body to prevent these injuries.

How can I avoid injuries while arm wrestling? — Arm Wrestling Workout

Warm up properly before training or matches, strengthen the relevant muscles, and use proper technique. Don’t ignore pain—take rest days as needed to prevent chronic injuries.

Is arm wrestling more about strength or technique?

Arm wrestling requires both strength and technique. While raw power is important, knowing how to leverage your strength and apply the correct moves can make a significant difference in your performance.

Can women compete in arm wrestling?

Absolutely. Arm wrestling is open to all genders, and many women compete at both amateur and professional levels. Training techniques and exercises are the same for men and women.

What should I do if I experience pain during or after arm wrestling?

If you experience pain during or after arm wrestling, stop immediately and rest. Apply ice to any sore areas, and consult a doctor if the pain persists. Preventative care and proper technique can help minimize the risk of injury.

For more detailed information on training and preventing injuries, it is highly recommended that you consult a professional trainer. Additionally, seeking advice from a medical expert who specializes in sports injuries can provide you with comprehensive guidance. By doing so, you can ensure that you are following the best practices and minimizing the risk of injury while maximizing your performance.

Overview — Arm Wrestling Workout

General strength training will significantly enhance your arm-wrestling performance. Exercises like deadlifts, squats, bench presses, and curls will make you a formidable opponent.

However, if you aim to take on all challengers and compete with the best, incorporating specific arm-wrestling exercises into your routine will provide an extra edge.

The eight exercises outlined in this article target the most crucial muscles for arm wrestling. Additionally, it’s essential to develop your technique by practicing against live opponents whenever possible.

Lastly, pay attention to any nagging shoulder, elbow, or wrist pain that often accompanies arm wrestling. Many top arm wrestlers eventually need surgery to address chronic aches and pains. Taking a few days or weeks of rest now is always better than facing a long, enforced rest later.

References;

• Moloney DP, Feeley I, Hughes AJ, Merghani K, Sheehan E, Kennedy M. Injuries associated with arm wrestling: A narrative review. J Clin Orthop Trauma. 2021 Apr 20;18:30-37. doi: 10.1016/j.jcot.2021.04.010. Erratum in: J Clin Orthop Trauma. 2021 Jul 30;20:101539. PMID: 33996446; PMCID: PMC8091050.
• Silva DC, Silva Z, Sousa Gda C, Silva LF, Marques Kdo V, Soares AB, Cerqueira EP, Liberti EA, Bérzin F. Electromyographic evaluation of upper limb muscles involved in armwrestling sports simulation during dynamic and static conditions. J Electromyogr Kinesiol. 2009 Dec;19(6):e448-57. doi: 10.1016/j.jelekin.2008.09.014. Epub 2008 Dec 16. PMID: 19091596.
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