Best Exercises for Arm Wrestling
Arm wrestling is a physical contest between two opponents who try to force each other’s arms down to the table using only their arms. It requires strength, power, and endurance. In order to be successful in arm wrestling, you need to have strong and muscular arms. In this blog, we will discuss the 11 Best Exercises for Arm Wrestling that will help you strengthen your arms and increase your chances of winning!
If you want to build serious arm strength for arm wrestling, you need to focus on exercises that work your triceps, forearms, and shoulders.
Do some basic stretching exercises to loosen up your muscles before starting your workout? You should focus on stretching your shoulder, bicep, and tricep muscles. Doing some warm-up exercises will also help to prevent injuries.
Arm Circles: Stand with your feet shoulder width apart and your arms extended out to the sides. Slowly begin to move your arm in little circles. After about 30 seconds, increase the size of the circles. Do this for about a minute.
Tricep Stretches: Begin by standing with your feet shoulder-width apart Raise one arm over your head and bend the elbow such that the hand is behind your head. Pull lightly on the lifted elbow with your other hand to stretch the tricep muscle.
After doing some warm-up exercises, you’re ready to start your arm wrestling workout.
Best Exercises for Arm Wrestling:
Here are the Best Exercises for Arm Wrestling to do to build arm strength for arm wrestling:
1. Triceps Pushdowns:
Start by attaching a resistance band to a sturdy object at about waist height.
Hold the band with your palms facing down and your elbows close to your sides. Keeping your elbows stationary, push the band down until your arms are fully extended. Do three sets of 12 reps.
2. Bicep Curls:
Start by holding a dumbbell in each hand with your palms facing forward. Curl the weights until your biceps are contracted and the dumbbells are at shoulder level, keeping your upper arms stationary. Do three sets of 12 reps.
3. Forearm Plank:
Start in a push-up stance, but instead of using your hands, rest your forearms on the ground. Hold this position for 30 seconds while keeping your core engaged. Perform three sets.
4. Triceps Extensions:
Start by holding a dumbbell in your right hand and placing your left hand on your hip. Keeping your elbow close to your side, extend the weight until your arm is straight. Do 12 reps and then switch sides. Do three sets.
5. Upright Rows:
Start by holding a dumbbell in each hand with your palms facing your thighs. Keeping your palms facing your thighs, lift the weights straight up until they’re at shoulder level. Do three sets of 12 reps.
6. Dumbbell Rows:
Start by holding a dumbbell in your right hand and placing your left hand on a sturdy object for support. Bend your knees and hinge at the hip until your torso is at a 45-degree angle with the ground. Keeping your elbow close to your side, row the weight up until your arm is parallel with the ground. Do 12 reps and then switch sides. Do three sets.
7. Shoulder Press:
One of the best exercises you can do to prepare for arm wrestling is the shoulder press. Start by holding a dumbbell in each hand and raising them to shoulder height. Then, push the weights straight up until your arms are fully extended. Do three sets of 12 reps.
8. Hammer Curl Exercise:
This move is similar to a traditional bicep curl, but you will hold the dumbbells with your palms facing each other. This targets the biceps more effectively and is a great move to add to your arm wrestling workout routine.
To perform a hammer curl, start by standing with your feet shoulder-width apart and a dumbbell in each hand. Let your arms hang down at your sides, with your palms facing your thighs. From here, slowly lift the dumbbells to the front of your shoulders, contracting your biceps as you do so. Once you reach the top of the curl, pause for a moment and then slowly lower the dumbbells back to your starting position. Repeat this exercise for 12-15 reps.
9. Preacher curl Exercise:
If you’re looking to up your arm wrestling game, then you need to start with some forearm exercises. The preacher curl is excellent for developing the forearms and brachialis muscles, which are key for arm wrestling.
To do a preacher curl, start by sitting on a bench with a weight in each hand. Rest your elbows on the bench and curl the weights up towards your shoulders. Make sure to keep your back straight and your core engaged throughout the exercise.
Start with three sets of 12 reps and increase the weight as you get stronger. You can also do this exercise with one arm at a time to really focus on each side.
10. French press Exercise:
Sit on a bench with a weight in each hand. Start with your arms extended straight above you. Slowly lower the weights behind your head. Once your triceps are fully engaged, press the weights back up to the starting position. This exercise targets the triceps, which are key for arm wrestling. By building up your triceps strength, you’ll be able to better control your opponent’s arm and force them to tap out.
11. Close-Grip Bench Exercise:
Lie on a bench holding a barbell with your hands about shoulder-width apart. Keeping your elbows close to your sides, lower the bar until it touches your chest. Press the bar back up to the starting position. For maximum benefit, do this exercise slowly. When you lower the bar, count to three. And when you press the bar back up, count to three again. Doing the exercise slowly helps you to better isolate the triceps muscles.
You can also do this exercise with dumbbells. If you’re new to weightlifting, it’s probably best to start with dumbbells. Once you get the hang of the exercise, you can move on to using a barbell.
If you want to make the exercise more challenging, you can use a heavier weight. But don’t sacrifice form for weight. It’s better to do the exercise with good form and lighter weight than it is to do the exercise with poor form and heavier weight.
You can also do this exercise with one arm at a time. If you do the exercise with one arm at a time, you’ll need to use a lighter weight.
Conclusion: Best Exercises for Arm Wrestling
If you’re serious about arm wrestling, then you need to put in the work to make sure your arms are as strong as they can be. Here are exercises that will help you build the strength you need to dominate your opponents.
- Start with a simple warm-up routine to get your blood flowing and muscles loosened up.
- Next, do some basic arm exercises like bicep curls and triceps extensions.
- After that, move on to more challenging exercises like pull-ups and chin-ups
- Finally, finish up with some forearm exercises like wrist curls and reverse wrist curls.