When you think of arm wrestling, huge biceps with insane forearms may come to mind. While that is often the case, arm-wrestling pros know that there’s a whole lot more to consider when it comes to training for their next match.
The best arm wrestling training and workouts focus on conditioning ligaments, tendons, and connective tissues. You must also maintain a full-body regimen involving exercise and diet.
If you follow a strong full regimen the result is unbelievable giving you confidence along with wrist and hand strength, an iron-like grip, and an endurance-driven performance that will leave your arm-wrestling opponent pinned in no time.
That all sounds great, but what exactly are the best arm-wrestling training techniques? How often should you work out? What are the most effective arm-wrestling exercises?
Best Arm Wrestling Training For Beginners
We answer all of these questions and more in this article so that next time you face off against the biggest, bulkiest arm-wrestling challenger, your body is a well-oiled machine ready to pin their arm to the table like it’s nothing. Let’s get started.
How Often Do Arm Wrestlers Train?
Because of the level of intensity involved with wrist and hand workouts, it’s recommended that you only train for arm-wrestling 2-3 times per week.
Keep in mind that arm wrestling workouts demand the use of muscles, tendons, and ligaments that you might not even know you had – until you are exhausted and sore after the very first training session.
You have surely heard the phrase, “no pain, no gain,” which is most definitely the case when it comes to arm-wrestling workouts. They are not easy and will require that you train areas of your body that are weak due to lack of use.
Because of how intense training sessions are, you can easily overexert yourself if you are not careful. While arm-wrestling workouts are difficult, they should not result in injury.
Always consult with your physician before beginning any new workout program, and make sure to use proper technique when training for arm wrestling as a beginner.
How To Practice Arm Wrestling By Yourself
The best way to practice arm wrestling by yourself is by using training techniques and equipment that act as if you have an opponent while building specific strength, endurance and incredible movements. Devon Larratt is amazing at this type of preparation.
There are plenty of arm-wrestling devices on the market that make training by yourself not only doable but effective.
Check out these top-rated arm-wrestling training devices:
This cool contraption works your wrists and forearms, improving your grip and strengthening key arm wrestling muscles.
Sportneer Wrist Strengthener Forearm Exerciser Hand Developer Strength Trainer
This arm-wrestling trainer allows you to do regular and reverse wrist curls, working important tendons and ligaments in the wrist. Not only that, but your forearms will feel the burn as well.
GD Premium Adjustable Hand Gripper / Exerciser Strengthener / Wrist and Forearm Strength Trainer
If you are looking for a hand gripper, look no further than the GD Hand Grip Exerciser Trainer. There are plenty of grip sizes/weights to choose from, each of which is adjustable.
If you want superior hand grip, this is a must-have product. It works the hand muscles, strengthening your grip so that you can withstand the most intense arm-wrestling matches.
While these strengthening devices are helpful, there are plenty of other exercises you can do at home. Be sure to check out the next section for our list of the best arm-wrestling exercises.
What is the best exercise for arm wrestling?
The best exercises for arm wrestling involve a combination of arm, hand, and wrist-specific exercises. A strong back, powerful shoulders, killer abs, and muscular legs are also crucial elements when arm-wrestling.
We wish there was just one exercise we could do to make us the most feared arm-wrestler around. We have put together a list of the best exercises for arm wrestling – let’s take a look.
Wrist Curls
Wrist curls isolate and strengthen muscles such as the brachioradialis, palmaris longus, flexor carpi ulnaris, and flexor carpi radialis. In other words, you are giving your forearms and even your biceps quite the workout.
There are two variations of wrist curls: regular and reverse. Be sure to incorporate both of these into your arm-wrestling training regimen for maximum results.
- Regular wrist curls: Your palm should be facing up when doing regular wrist curls. With your arm resting on your thigh, palms up, curl down, and then back up at the wrist.
- Reverse wrist curls: Your palm should be facing down when completing reverse wrist curls. Rest your forearm on your thigh. Curl your wrist down, then lift high, all while keeping your forearm still on your thigh.
You can use a barbell or dumbbells when doing wrist curls. It’s always best to start with lighter weights when working the wrists.
We suggest completing 3-4 reps of 10-20 regular wrist curls, then switch and do 3-4 reps of 8-15 reverse wrist curls. Rest for 60-90 seconds in between each rep. Adjust as needed based on your skill level.
Forearm Flexion
When you exercise your forearms, you are strengthening your wrists, hands, and even elbows. Forearm squeezes are simple yet effective. Just grab any household item that will fit in your hand, squeeze it for up to five seconds, relax, and repeat. You will want to do this for 10-15 minutes at a time.
Pull-Ups
Pull-ups work the anterior side of the forearm (the pronator teres muscle), making them great from arm-wrestling. When you have strong forearms from pull-ups, you have strong chance of defeating your arm wrestling opponent.
You can increase your endurance by completing the most pull-ups that you can, but it may take some time before you get there.
Push-Ups
As with pull-ups, there are a variety of push-ups that are very effective when training for arm wrestling.
Finger push-ups
Improve your grip strength, forearm strength, and finger strength by completing finger pushups. Anyone watching will be impressed by your ability to do finger push-ups, and you will know all of that functional strength will help take down your next arm-wrestling challenger.
Beginners can work towards mastering the finger push-up by including planks, inchworms, regular push-ups, pull-ups, and rollouts using a barbell. All of these exercise get your body ready for the ultimate push-up: the finger push-up.
One-arm push-ups
One-arm push-ups work the triceps, deltoids, and pectorals. They strengthen the wrist and help improve your arm-wrestling techniques.
You want to keep your feet wide apart when doing a one-arm push-up. Tighten your abs, glutes, and thighs. That tightness gives you the power to complete the next steps.
Your hand should be directly below the shoulder, with the other hand off the ground and by your side. Keep your elbow in nice and tight, and make sure your shoulders and hip come down together.
Begin with 1-2 one-arm push-ups per side 2-3 times a week, and work up from there. If you cannot do one at all, start on the wall until you feel like you are ready to move to the floor..
Chin-Ups
Chin-ups are a must when training for arm wrestling. You will work your back, biceps, shoulders, and chest when completing chin-ups. Bonus: your grip and wrist strength improve when you add chin-ups to your weekly arm-wrestling workout.
With an underhand grip, meaning your palms are facing towards you, grip behind the handles and keep your body straight line. Pull your chin up to the handle and slowly come back down while keeping good form.
Start with just one set of 1-3 chin-ups 2-3 times a week and work up from there.
One or Two-Handed Arm Hangs
Arm hangs are a great way to improve your grip and strengthen everything from your wrists to your forearms to your shoulders. Heads up – it will burn.
You can hand with two arms or just one at a time. Obviously, two-handed arm hangs are the lesser evil of the two options but effective in their own right.
However you choose to go about arm hangs (one or two-handed), you will want to start easy. We’re talking just one to two seconds of hang time. Slowly work your way up to 15 seconds, then 30 seconds, then one minute.
Arm Wrestling Training Tips For Beginners
Are you feeling overwhelmed by your arm-wrestling workout or just not sure where to start? We are here to help. In this section, we offer up some of our best tips when it comes to arm-wrestling training.
Make the most out of every arm-wrestling workout session by keeping the following tips in mind:
Listen to Your Body
Avoid injury at all costs. You cannot train or arm-wrestle if you are hurt.
While it may be tempting to push through the pain so that you see results, it’s going to cause you more suffering and more time on the sidelines in the long run. Listen to your body, and take a breather or stop altogether when needed.
If you are a beginner, start slow. Go with lighter weights and fewer reps if needed.
Always listen to your body. It’s pretty great at telling you when it’s time to stop.
Less Weight, More Reps
Using lighter weights and completing more reps is the best way to strengthen your muscles, especially when it comes to your wrists.
Practice, Practice, Practice
You can work out all you want, but there’s nothing quite like actually arm-wrestling another athlete. Spend as much time as possible at the table with an arm-wrestling buddy. Focus on the muscles you are using. What areas feel weaker than others? How is your grip?
After practicing arm wrestling, you can analyze your strengths and weaknesses (literally) and adjust your workout routine from there. Maybe you need to invest in a good hand gripper, or maybe you need to focus on wrist strengthening exercises.
There’s always room for improvement, and practicing is a great way to see where you are at and what you need to do to become better at arm wrestling.
Are Push Ups Good For Arm Wrestling?
Yes, Push-ups are great for arm wrestling. Push-ups work your shoulders, triceps, and pectoral muscles. Your core also benefits from push-ups. By adding push-ups to your workout regimen, you are improving your arm-wrestling abilities.
Are Pull Ups Good for Arm Wrestling?
Pull-ups are critical when training for arm wrestling. Everything from your wrists to your shoulders will feel the burn.
Complete 1-2 pull-ups 2-3 times a week as a beginner, and then work up from there. More experienced arm wrestlers or athletes should start with a higher number of pull-ups.
Are Chin Ups Good For Arm Wrestling
Yes, chin-ups are a great exercise that works your forearms, biceps, chest, back, and more. You will feel the burn but you will be ready for an intense arm-wrestling match.
Are Hand Grippers Good For Arm Wrestling?
Hand grippers are not only good for arm-wrestling, but they are also essential. You will see optimal results by zeroing in on the grip itself, outside of arm-wrestling exercises such as pull-ups or wrist curls, by using hand grippers.
Some of the benefits you will see from using hand grippers for just 10-15 minutes a day include a strong, mobile wrist that’s resistant to injury, killer forearms, and increased endurance.
You are ready to face your opponent because you know that your grip is second to none.
Final Thoughts
Become the most-feared arm-wrestler on your block by following our guide to the best arm-wrestling workouts and training tips for beginners. We guarantee that if you stick to an arm wrestling regimen, work out consistently, and eat right, it will pay off before you know it.
With an enduring, strong grip, superior wrist strength, powerful forearms, and a built body to match, no one will want to challenge you to an arm-wrestling match.